Name: Playbook - Nickolas Venuti - W2/4/6 D10: High Volume Shoulder x Arm Day + Cardio
Uploaded: 2023-10-02T20:29:26.386Z
Duration: 90 min
Description: W2/4/6 D10: High Volume Shoulder x Arm Day + Cardio

Bharles

Dynamic warmups + band work for shoulders 
Internal + External band work 
1 x 20 reps 

Warmup:
Banded Side Raises 
Banded Overhead Press
3 x 20 reps 

For cardio can be any form of Low Steady State Cardio. Recommend cardio be done either after workout or spaced within a few hours if you decide to do before working out.

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

Superset with chest supported reverse flys 

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell single arm side raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over Chest supported reverse flies

Single arm reverse flys 

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Cable single arm bent over reverse flies

Superset with db curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable straight bar triceps extensions

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Superset with single arm overhead extensions 

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Single arm cable curls

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

W2/4/6 D10: High Volume Shoulder x Arm Day + Cardio

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