Name: Playbook - Tiffany Jenkins - Shoulders & Biceps
Uploaded: 2023-02-23T01:59:03.849Z
Duration: 25 min
Description: Shoulders & Biceps

Cycle through all 4 rounds before moving on to the next circuit.

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion
- At 45 seconds pulse for the remaining 15 seconds

Standing shoulder press with pulse

- Standing, raise both dumbbells to a T
- Lower back down controlled
- At 45 seconds, pulse at about 45 degrees for the remaining 15 seconds

Lateral fly with pulse

Block 1

- Begin with a dumbbell in both hands
- Tilt over with a slight bend in your knees
- With palms facing out, curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Pull arms straight back into a row and back out

Bent over bicep curl to row

* 12 reps each arm
- Begin with a dumbbell in both hands
- Curl 1 dumbbell up to 90 degrees and hold
- Curl other dumbbell towards your shoulders 
- Slowly lower down until arm is extended
- Continue the hold and curls for 12 reps
- Switch to other arm at 12 reps

Single arm bicep curl with 90 degree hold

- Hold both dumbbells at 90 degrees with palms faced up
- Extend arms out and back in
- Then from 90 degrees, curl to the top half of the bicep curl and back to 90 degrees
- Repeat

Serve the Pizza to top 1/2 of bicep curl

Block 2- Biceps

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