Name: Playbook - Nsengiyumva Corode - Shoulders n Arms
Uploaded: 2022-09-20T00:38:08.785Z
Duration: 71 min
Description: Shoulders n Arms

•DB SHOULDER PRESS 4 x 12-8
•DB LATERAL RAISE 4 x 12-10
•DB FEONT RAISE 4 x 12-10
[superset 1]
•DB ARNOLDS 4 x 12
•PEC DEC FLYS 4 x 12
[superset 21
•CABLE KICKBACK 4 x 10 (each arm)
•CABLE PULLDOWN 4 x 12
[superset 3]
•DB INCLINE CURLS 4 x 12
•SINGLE DB CURL 4 x 12

Dumbbell seated shoulder press

Dumbell lateral raise

Dumbell Front Raises

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Reverse pec deck fly’s

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single arm cable kick back

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position