Name: Playbook - Pierre Vuala - BB:W4:Shoulders & Arms
Uploaded: 2022-07-07T12:31:43.440Z
Duration: 45 min
Description: BB:W4:Shoulders & Arms

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Uses assisted machine if need be

Chin ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Bar bicep curl

Wide grip bar curl

Narrow grip bar curl

Bar curl tri set

- Keep Elbows tight to the body
- Fully lock out the elbows and flex the triceps

Overhand tricep pushdown

Underhand grip tricep pushdown

Tri pushdown combo

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

BB:W4:Shoulders & Arms

BB:W1: Active Rest

BB:W1: Chest & Back

BB:W1: Full body

Julien

Hey,  question: can i cut down in two the 15rep excercices? I want to put heavy weights but cannot do 15rep most of the times (knowing that i am trying to gain weight)

Alec

BB:W1: Legs & Abs

Great workout little different than the four sets of 12 I’ve been doing.

Shanw

BB:W1: Shoulders & Arms

BB:W2: Abs & Conditioning

I was a little confused about the bench press. Was that truly in times? And not reps?

BB:W4:Shoulders & Arms

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