Name: Playbook - Paolo Mascitti - W1/D2 Shoulders, biceps and triceps
Uploaded: 2021-01-18T11:45:08.242Z
Duration: 45 min
Description: W1/D2 Shoulders, biceps and triceps

Antoinette

Julian

Lisa

Austin

Mary

Anke

ERESH

Great! Restarting the four weeks with heavier weights. I can definitely feel my progress!!

Anna

Good workout, going for all 4 days this week. Tough to do with a manual labor job but I'm determined!!

Kyle

Inspired to see your workout by Leslie Ann Brandt and Rachael Harris post on Instagram. Enjoying these challenges!

António

I think it's good I think my problem is that I'm not putting on enough weight because I want to try and figure out if I'm using the right muscles so I don't feel very exhausted I'm sweating like a pig but I don't feel the fatigue I think I should but like I said I think maybe I just am not using enough weight and I need to just trust myself.

Awesome. Found some triceps muscles I Didn't know I had!!

Christian

Greg

Louise

Arnab

Started my morning off right with an upper body pump. Loved it!!

Zach

Jhensy Dorestal

Need to offer alternative exercise to ones using cables machine.

Caren

Juan

Feels great to be back to it. And I increased my weights! 😎

Damian Tucker

The workout was intense, and kept me in focus.

Jason Olivares

Eufracio

I just realized how sore I’m going to be tomorrow 😂

Vlad

Dylan Rueda

Give at least one alternate free weight or bar or body weight exercise... gyms aren’t open here and it’s not likely they will ever be same ! Otherwise great workout sticking to it no excuses .

Miss Barbara

Jack Sanders

Mica

Matthew Lee

Richard M

Christopher

Dennis

Hard enough for low weights, very satisfying, Thanks Paulo

Nazih

Eric

Jack

Marco19861

Austin Shifflett

Lexie Sundt

Anthony

Great! But I overdid day one so I had to tone down my weight as I have a problem with going too hard. Day off tomorrow then back at it!

Chris

Randy Nicholson

Miguel

This workout gets me excited about going to the gym. 😁🔥

Madars

Cyril S Mattio

Best biceps and triceps workout that I have tried

Igor

Same format as yesterday - most the exercises are super-sets. Working shoulders and arms today. Work hard!

- Plant your feet on the floor about hip-width apart
- Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level
- Push the dumbbells up until they touch slightly
- Lower the dumbbells back to ear level

Dumbbell overhead press

Complete the first exercise and then go right into the second. Repeat 3x with 60 seconds rest between rounds

Do 8-12 reps for each exercise

- Keep your core engaged
- Bring your arm up with a slight bend at the elbow
- Your hand should come up to shoulder height
- Come down slowly

Cable lateral shoulder raise

- Slightly bent over 
- Grab the end of a cable and extend outward (arm slightly bent)

Bent over cable fly

Lat raise and lat pull

- Feet slightly apart (or shoulder width)
- Raise dumbbell slightly above shoulder line

Dumbbell front raise

- Hold the triangle keeping your back straight and arms extended
- Pull towards your core leaning back slightly
- Keep your shoulders down and squeeze your lats
- Extend your arms slowly

Seated cable row

Front raise and row

Complete the first exercise and then go right into the second. Repeat 4x with 60 seconds rest between rounds

Do 8-12 reps for each exercise

- The palms of your hands should be facing forward
- Curl the bar (Keep your elbows close to your torso)
- Squeeze your biceps at the top
- Slowly lower the bar back to the starting position.

Ez-Bar Curl

- Lie on a flat bench with your head close to the edge
- Grasp a an EZ-bar with your palms facing forward. 
- Extend your arms in front of you and bring the bar back to the starting position

Skull crushers

EZ curl and skull crushers

- Keep your back straight
- Curl the dumbbells
- Squeeze your biceps at the top
- Return to starting position

Hammer curls

- Stand upright with your back straight
- Pull the rope down using your triceps (Keep your elbows close to your torso)
- Bring the rope back up to the starting point

Tricep extension

Hammer curls and tri extension

W1/D2 Shoulders, biceps and triceps

Santiago

Again I was pressed for time so I was unable to complete the last superset

Santo

W1/D1 Chest and back

I was pressed for time so I didn't get a chance to do the back lunges.

Okay, this one was hard, bad at lunges, had to do them without the weights

W1/D3 Legs and abs

W1/D4 Chest and back

Adam

W2/D1 Shoulders, biceps and triceps

Better this time around now that I was more prepared for what was to come. Had to lighten up on the rear lunges due to balance challenges.

Excelente recomendación Gianmarco Wilfred Chiesa Zarate, motivación total

Jose

It would be great if the videos started right when the exercise begins, a few are just showing the person getting ready

Yuiaaaaaa

W2/D2 Legs and abs

Tough stuff! But I completed it! 💯💪

Gianmarco

Great!! Could increase weights in each exercise

W2/D3 Chest and back

Due to time constraints I did not perform the front raise/row super set for the shoulders.

W2/D4 Shoulders, biceps and triceps

Answer your messages. It would be great if there was a place on this app for you to put the weight that you're listening for a specific exercise that way you wouldn't have to carry around a notebook do you remember how much weight you put for specific exercise it's at 1 so we can put the weight on

W3/D1 Legs and abs

Seeing some mean subtle results in my arms/shoulders/back. Recovering from knee surgery so scaling some movements down. Loving it!!!

W1/D2 Shoulders, biceps and triceps

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