Name: Playbook - Tyrone Woods - Shoulder/Forearm Day- 18
Uploaded: 2023-03-17T02:20:04.919Z
Duration: 105 min
Description: Shoulder/Forearm Day- 18

We’re forcing these shoulders to grow😈

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow, controlled movement
- In the pyramid the less reps, the heavier the weight. Drop the weight by 5 each set
- No rest

Dumbbell Lateral Raises (Pyramid)

-Grab the machine with an overhand grip
-Slight bend in elbows
-Bring your elbows past your chest
- In the pyramid the less reps, the heavier the weight. Drop the weight by 5 each set
- No rest

Rear Delt Machine (Pyramid)

- Start with dumbbells in hand hammer grip
- Raise the dumbbells up to shoulder height 
- At the top turn wrist to allow for underhand grip and come down
- Raise up again and alternate at the top
- Keep a slight bend at the elbow
- Both grips= 1 rep

Dumbbell front raises (Alternating)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes forward
- 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

- Start with the over hand grips grabbing the handles with the opposite arm making an “X”
- Maintaining a slight bend in your elbows, raise your arms up to shoulder height 
- lower the weight back to the starting position

Cable side laterals

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward taking half steps

Heavy dumbbell farmers walk

- Hold the bar with reverse grip
- Engage your forearms as you curl bar towards your shoulder
- Lower under control to starting position

Reverse grip EZ bar curl

- Hang from a pull up bar with a wide grip and squeeze abs

Dead hang

Shoulder/Forearm Day- 18

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Quads Day-5

Shoulder/Forearm Day- 18

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