Name: Playbook - Sara Garavuso - D17 : Shoulders, Chest & Arms
Uploaded: 2022-11-28T12:56:31.011Z
Duration: 60 min
Description: D17 : Shoulders, Chest & Arms

Time to crush your workout! Remember to keep a record of the weight being used week after week.

- Seated upright 
- core engaged
- 6-8R (heavy weight)

Seated Shoulder Press

Complete movements back to back and rest after.

- As reps decrease, weight increases
- Natural arch 
- feet planted on ground 
- shoulders and lats pressed down

Flat Bench Barbell Chest Press

- 10-12R per arm (same amount on each side)
- If you can exceed 12R thats your sign to increase the weight
- Palms facing each other
- Do not swing arms allow your shoulder to raise the DB

DB Front Raise

Chest Superset

Complete movements back to back and rest after

- 10-12R 
- Holding DBs up against each other 
- elbows tucked by sides

Close Grip Incline Press

- 10-12R
- Natural arch in lower back
- Elbows are stationary
- Bar lowers to forehead

Barbell Skull Crusher

Superset 2

Complete all 3 movements back to back and then rest

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

Dumbbell seated lateral raise : Drop set 1

- drop weight 10 more reps

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

Dumbbell seated lateral raise : Drop Set 2

- Drop weight again and complete 10R

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

Dumbbell seated lateral raise : Drop Set 3

Lateral Raise Drop Set

- using a preloaded or barbell 
- you are completing 7R at each height/hand grip so 21R total 
- 7R @ low to mid ( just up to 90 degrees)
- 7R @ mid to high (take a close grip hold)
- 7R @ full reps (normal grip inline with shoulders)

D17 : Shoulders, Chest & Arms

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