Name: Playbook - Paolo Mascitti - W3/D3 Shoulders, biceps and triceps
Uploaded: 2021-01-18T11:49:24.799Z
Duration: 45 min
Description: W3/D3 Shoulders, biceps and triceps

Eresh

Kohi

Kyle

Definitely will integrate some of the exercises in my normal plan!!!

Anke

Jesse Kaplan

Monush Thalpawila

Mica

You know the drill. Hard work - increasing the weight, lowering rest time is the X-factor. You can reach your goals.

- 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

W3/D3 Shoulders, biceps and triceps

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