Name: Playbook - Roshan Balaram - Shoulder/Calves/Abs (17.04.2023)
Uploaded: 2023-05-19T01:12:48.035Z
Duration: 75 min
Description: Shoulder/Calves/Abs (17.04.2023)

- 10 reps each : overhand, hammer and underhand grip

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Reverse pec deck fly - 3 grip

- Outside shoulder width grip
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

- Sets 1-2 no tempo 
- Sets 3-5 (4:0:1:1)

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

Machine lateral raise

- Hold a bar 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

Cable standing bar upright row

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
-  Palms facing out, raise the dumbbells to side and behind you
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly (palms facing out)

- 5 reps each : wide stance + hip width + inside stance

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Calves/Abs set

Shoulder/Calves/Abs (17.04.2023)

Quads/Hamstring (13.04.2023)

Chest/Forearms (14.04.2023)

Back / Traps (15.04.2023)

Glutes/Hamstrings (16.04.2023)

Bicep/Tricep/Forearms (18.04.2023)

Quads/Hamstrings (20.04.2023)

Chest/Forearms (21.04.2023)

Back/Traps (22.04.2023)

Glutes/Hamstrings/Adductor/Abductor (23.04.2023)

Shoulder/Calves (24.04.2023)

Bicep/Tricep (25.04.2023)

Quads / Hamstring (27.04.2023)

Chest/Forearms (28.04.2023)

Back / Traps (29.04.2023)

Glutes/Hamstring (30.04.2023)

Shoulder/Calves/Abs (01.05.2023)

Bicep/Tricep (02.05.2023)

Quads / Hamstring (04.05.2023)

Chest / Forearm (05.05.2023)

Back / Traps (06.05.2023)

Glutes / Hamstrings (07.05.2023)

Shoulder (08.05.2023)

Bicep/Tricep (09.05.2023)

Quads/Hamstrings (11.05.2023)

Chest / Abs (12.05.2023)

Back / Calves (13.05.2023)

Glutes / Hamstrings (14.05.2023)

Shoulder (15.05.2023)

Bicep / Tricep (16.05.2023)

Quads / Hamstrings (18.05.2023)

Chest / Rear Delt / Forearm (19.05.2023)

Back/Calves (20.05.2023)

Glutes/Hamstring (22.05.2023)

Shoulder (23.05.2023)

Bicep/Tricep/Abs - 24.05.2023

Quads / Hamstring / Adductors / Abductors - 26.05.2023

Chest - 27.05.2023

Back/ Traps - 28.05.2023

Glutes / Hamstrings - 03.06.2023

Shoulders / Calves - 04.06.2023

Bicep / Tricep - 05.06.2023

Quads / Hamstring - 06.06.2023

Chest - 07.06.2023

Back - 08.06.2023

Glutes / Hamstring - 10.06.2023

Shoulder / Calves - 11.06.2023

Bicep / Tricep - 12.06.2023

Shoulder/Calves/Abs (17.04.2023)

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