Name: Playbook - Oliver Forslin - W1/D5 Shoulders + triceps
Uploaded: 2021-11-13T15:49:49.259Z
Duration: 45 min
Description: W1/D5 Shoulders + triceps

Raquel

Jarrad

Awesome workout, subbed tricep extensions for push downs cuz it’s easier on my shoulders but other than that this was fire

Ryan

Damn, this one hurt! But felt amazing man.

Rodrigo Perez

Hussein Bachir

Ronald Saavedra

Andreas Blomkvist

Dylan

Kolby

Armando Israel Flores Martínez

Dillon

Day 5 Shoulders + triceps 

Warmup
- Barbell military press 2 x 15

Workout
- Barbell military press 4 x 10,10,8,8
- Side laterals 4 x 10
- Cable side lateral 3 x 12 each arm
- Cable rear delt fly 3 x 12
- DB rear delt fly 4 x 10
- Rope tricep extension 4 x12

Superset
- Tricep overhead DB extension 3 x 10
- Facepulls 3 x 10

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell military press

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

Dumbbell side lateral

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working arm
- Raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Complete desired reps then repeat on the opposite side

Single arm cable side lateral

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

Cable rear delt flies

- Bend forward at the hips
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Dumbbell rear delt flies

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope up
- Spread rope apart at the top for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope cable overhead extension

- 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

Overhead dumbbell tricep extension

- Pull the cable towards your face with elbows flaring outward
- Slowly return back to starting position

Face pulls (rope)

Superset

W1/D5 Shoulders + triceps

Tracie Bean

Colton

W1/D1 Legs

Ann Nester

W1/D2 Chest + core

great for back and biceps. tough but needed💪🔥🔥😤

Steven

I underestimated TUT! The muscles are shocked!

DM-X

W1/D3 Back + biceps

W1/D4 Legs + calves

W1/D6 Core

W2/D1 Legs

W2/D2 Chest + core

Killer workout man. Back and biceps are dead.

W2/D3 Back + biceps

🦸‍♂️🦸‍♂️🦸‍♂️🤸🤸🤸🤸🤌

Really good complement to the other leg day. Only thing I would maybe try is doing weighted calv raises in the last set

W1/D5 Shoulders + triceps

Community

More workouts from Oliver Forslin