Name: Playbook - Shalena Guntle - W3/D5 Shoulders & Biceps
Uploaded: 2022-09-07T19:10:09.664Z
Duration: 45 min
Description: W3/D5 Shoulders & Biceps

Mostly shoulders and a little bit of biceps!

- Slowly rotate your arms in a 360 degree circle 
- Rotate it back

Warm up - Arms with weight

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Shoulder shrugs

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

W3/D5 Shoulders & Biceps

W1/D1 GYM- BACK & BI’S

Kathryn

W1/D2 GYM- GLUTES & HAMMIES

W1/D3 BACK ON FIRE 🔥

W3/D5 Shoulders & Biceps

More workouts from Shalena Guntle