Name: Playbook - Oliver Forslin - W4/D5 Shoulders + triceps
Uploaded: 2021-11-13T17:09:49.147Z
Duration: 45 min
Description: W4/D5 Shoulders + triceps

Kolby

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

W4/D5 Shoulders + triceps

Tracie Bean

Colton

Jarrad

W1/D1 Legs

Ann Nester

Rodrigo Perez

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

Ronald Saavedra

W1/D4 Legs + calves

Raquel

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

Ryan

W1/D5 Shoulders + triceps

W1/D6 Core

Hussein Bachir

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

W4/D5 Shoulders + triceps

Community

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