Name: Playbook - Nickolas Venuti - W2/4/6 D13: Shoulder x Arms + Cardio
Uploaded: 2023-10-02T20:29:26.402Z
Duration: 90 min
Description: W2/4/6 D13: Shoulder x Arms + Cardio

Bharles

This is your final workout of the split. Time to have a beasty workout to end it strong. 

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.

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

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

DB side raise

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- 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 reverse flies

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

DB chest supported side raise

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

W2/4/6 D13: Shoulder x Arms + Cardio

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