Name: Playbook - Nona Bayat - Shoulders & Triceps
Uploaded: 2021-11-28T00:32:34.385Z
Duration: 55 min
Description: Shoulders & Triceps

Maria Cruz

idania

Jas Kaur

Denise

Loving these workouts thank you for the breakdown

savannah

Marisol

Devina

I loved this upper body workout! Really made me push myself 💪🏼

Shay Lee

Jacqueline

Fatma

At gym shoulders and triceps workout. 

-Equipments: 
•Rope attachment 
• dumbbells 
•bar 
•long band
•cable machine

-core engaged 
-back straight 
-arms are straight 
-going forward and back

Pole Over & Back

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

-arms are parallel to floor
-elbows form a 90 degree angle 
-core engaged 
-back is straight

Rotator Cuff Half Bows

-grab a heavier weight then after the 10 completed reps, grab a lighter weight and rep it until failure 
-keep back straight 
-shoulders rolled back
-core engaged
-only doing one set: 10 reps then until failure

Drop Set: shoulder press

- Raise your arms keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

-bring bar up to your chest 
-lead with elbows 
-keep wrist straight and not bent

Upright barbell rows

-slowly bring bar in front of you and then behind you
-core engaged 
-back is straight

Bar front and back

-6 reps of shoulder presses to 10 reps of Arnold presses (the audio accidentally said 8 reps but I meant 6 reps)
-don’t lock elbows when all the way up 
-core engaged 
-back straight

Super Set: shoulder presses to Arnold presses

-grab heavier weight 
-pull the weight to your chest 
-keep your elbow outward 
-back is neutral 
-core is engaged

Rear Delt upright rows

-10 reps of overhead pulls to 10 reps of face pulls
-core is engaged 
-wrist is facing wall behind you 
-overhead grip 
-back is straight 
-leading with elbows

Super Set: overhead rope pulls to face rope pulls

-slight bend at the elbows
-lead up with elbows 
-bring rope in front of you and then back down

Front Rope Raises

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

-keep arms straight 
-slowly bring arm across your body and straight up into a Y position 
-core engaged
-back is straight 
-shoulders rolled back

Y Raises

-cable is parallel to arm 
-pull cable back and outward 
-back is straight 
-core is engaged

Cable tricep extensions

-start out with rope at opposite side of chest and bring it straight down 
-shoulders rolled back and back is straight 
-core is engaged

Shoulders & Triceps

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