Name: Playbook - Stefan Petrov - W3/D4 Shoulders & Arms
Uploaded: 2022-03-05T09:19:20.065Z
Duration: 90 min
Description: W3/D4 Shoulders & Arms

Oscar Yepes

- Barbell Overhead Press 5 x 10
- Shoulder Press Machine 4 x 12
- Lateral Raises 5 x 12
- Cable Kickbacks 4 x 15
- Close Grip Bench Press 3 x 12
- Dumbbell Skull Crushers 3 x 12
- Standing Hammer Curls 4 x 12
- Bicep Curl Machine 3 x 12
- Standing SZ Bar Curl 3 x 12
- Hanging Oblique Knee Raise 5 x MAX
- Cardio 1 x 20 min

- Keep your elbows in front of you
- Press straight up
- Reach full extension
- Keep your core engaged
- Lower with a slow controlled motion

Barbell Overhead Press (Perspective A)

Seated Decline Shoulder Press Machine Var B

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

Lateral raises

One Arm Cable Kickback

- Place your feet flat on the floor
- Hold the bar with a close grip
- Bring the bar down to your mid chest
- Press up engaging your triceps and chest
- Reach full extension and lower slowly

Close Grip Bench Press (Perspective A)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

Standing Dumbbell Hammer Curl (simultaneous)

- Curl the bar up engaging your biceps
- Pause and return to the initial position

Two Arms Bicep Curling Machine

SZ-Bar Curl

Hanging Oblique Knee Raise

Treadmill (Perspective A)

W3/D4 Shoulders & Arms

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W3/D4 Shoulders & Arms

Community

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