Name: Playbook - Tia Blackley - Arms & Shoulders 🤌
Uploaded: 2023-04-11T15:25:09.743Z
Duration: 50 min
Description: Arms & Shoulders 🤌

Second time doing this workout and I love it!

Katelynn

I was fighting for my life! Definitely going to be sore 🤣. Love it!

Run through these movements to warm up the shoulders and prevent injury

Upper Body Warm Up

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

- From a high plank position on bench, bend at the elbows, lower your chest towards the bench
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- the further from the bench you stand, the more difficult
- to make easier, stand close to bench and  have more body weight on your feet than on your hands

Tricep push up

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

IF YOU ARE SHRUGGING, lower weight, higher reps

Dumbbell lateral raises

Curls & Tris & Laterals

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

UP THE WEIGHT each set

Dumbbell seated shoulder press

Use EZ bar or straight bar, I prefer EZ
- Support your chest into an incline bench
- Curl the bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

Bar spider curls

DO NOT CRUSH YOUR SKULL

- hold straight bar shoulder width apart
- hover weight over head
- slowly lower weight toward head or behind head
- press up using your triceps

Straight bar skullcrusher

1. Underhand grip about shoulder width apart
2. Keep shoulders down, posture strong
3. Raise to shoulder height and back down
4. You WILL also feel this in your core, hold core STRONG!

Straight bar Front Raises

Spiders & Skulls & front raise

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

DROPSET: start at your highest weight, and do 10 curls, immediately drop the weight and do 10 curls, drop it 10 curls, until failure

Cable bicep curls DROPSET

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Arms & Shoulders 🤌

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