Name: Playbook - Paolo Mascitti - W2/D1 Shoulders, biceps and triceps
Uploaded: 2021-01-18T11:49:20.094Z
Duration: 45 min
Description: W2/D1 Shoulders, biceps and triceps

Anke

Eresh

Feelin super pumped in my triceps 💪🏾

Kohi

It was a good exercise I finally figured out that I was doing two of them wrong and now that I'm doing them right I feel like I'm starting over but you know one step at a time.

Lisa

The best way you can improve is answer the messages when they're sent to you I'm sure you get thousands of them but if you can't answer them it's not really productive to have the option. I'm crushing it just wait till you see what devil training does for me or rather is doing to me!

Awesome! Definitely my favorite workout!!!!

Monday Funday! Lets rock n roll this week 🤘🏼

Kyle

Maybe adding a little core as a superset with the overhead press, just to do a bit more active core

Barrett Blaschke

it’s just a question of my improving really!

Mary

Dylan Rueda

Probably the most challenging workout out of the three. Really enjoying it!

Jack Sanders

Mica

Richard M

Everything fine untill the last 2 exercise when I was dead, still finish. What about cardio? Same days of gym or in the free day?

Marco19861

Marc

Miguel

Do you have any recommendations for stretches to do after all of the workouts?

Jeffrey

Week 2. We switch up the order this week. We will repeat today's workout end of week. 

Pick up the intensity this week. Challenger yourself to go heavier on the weights.

- 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

W2/D1 Shoulders, biceps and triceps

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