Name: Playbook - Robert John - Bi’s & Shoulders | Dumbbells + Band
Uploaded: 2021-11-22T23:20:57.113Z
Duration: 45 min
Description: Bi’s & Shoulders | Dumbbells + Band

someone just complimented my shoulders so obviously this workout is killer 

10/10

Justin

my puppy almost saw me cry bc of this.. as did like 3 people at the gym :)

Jonathan

definitely top 2 of my fave Robert John workouts

- consider the number of exercises on the biceps and shoulders and be ready to make adjustments in order to pace yourself appropriately as to not burn out/injure your biceps, but more important your shoulders. 
- when picking DB’s; always start on the lighter side. You can always move up if it’s too easy. If you go too heavy and injure yourself, that’s two steps back!
- Be prepared to sub out DB sizes regularly
- focus on form, use a mirror to monitor this if need be!
- if you make it all the way through the workout, be sure to leave a comment with your rating so I know what you liked, and where I can improve! Cheers 🤙🏼

Jump Rope

- for the first 10 reps you are curling up with speed, down with a slow and controlled motion
- elbow stay close to your hips and don’t slide forward 
- the last 10 reps are pulses while holding a static curl (elbows at 90 degrees) 
- 10 curls, 10 pulses, we’re just getting started—good luck 😈

Bicep Curl to Static Hold + Pulse

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Seated lateral raise (double, light)

- Raise until you reach shoulder height
- Lower with a controlled movement
- 10 each side

Seated alternating front raise

Shoulder Circuit

- Begin with a HEAVY dumbbell in each hand 
- keep your elbows tight to your hips (not touching) 
- don’t allow your elbows to slide forward on the curl (if it is, lower your weight selection)
- at the peak of the curl, flex/squeeze your bicep
- at the bottom be sure to squeeze your tricep (lightly, don’t lock out your elbow hard)

DB curls (double, HEAVY)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB hammer curl (double, medium)

- Keeping shoulders, hips and knees inline
- Curl the band up, bringing your elbows back
- The band handles should move on a completely vertical axis
- Lower the band the same way

Drag curl (double, band)

Bicep Circuit (Heavy DB, Med. DB, Band)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Standing Lateral raises (double, band)

- Stagger your feet
- Place the center of the band under your front foot
-Stand tall, Hold the band handles at your sides with palms facing forward
- one side at a time, raise a handle up to shoulder height
- Keep a slight bend at the elbow 
- 10 each side

DB front raises

Shoulder Circuit 2

- Light-Medium DB (consider the wrist rotation)
- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

DB zottman curl (double, light-med.)

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB standing shoulder press (Double, Medium)

- Start with your arms at 90 degrees
- Press the band straight up
- Lower with a slow controlled motion

DB standing shoulder press (double, band)

Shoulder Press Circuit

Bi’s & Shoulders | Dumbbells + Band

Gary

Good set, loved the use of bands and dumbells in the same set

Danell

Upper Body (Dumbbell + Band)

Tomasz

Upper Body | DB + Band

Alex

Great workout! Sweating up a storm! Can’t wait for the next one x

Bi’s, Back, & Abs | Dumbbells

Upper Body (Drop Sets) | Dumbbells + Band

Landon Bauman

10/10
my biceps hated this

I did have one issue: whenever I try to do pullovers, I always feel it in my chest more than my lats. Is that normal?

Bi’s & Shoulders | Dumbbells + Band

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