Name: Playbook - Alex Rice - W1/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:03.967Z
Duration: 45 min
Description: W1/D2 Shoulders and Back

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Eleanore

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

Aleia

Piper

Monse

Hamy

Loved it! I never feel arms and I definitely felt this 🙌🏻

Jacquie

Genevieve

Would have preferred not having to use a seat!

Irina

Kate

Hailey

Peyton

Zuleika

Sooooo good! Straight to the point! 💪🏼

Liliana

Linzy

i only had five pound weights, so my first rep for all was 25, second was 20, third was 15. i made it work, and my arms are ON FIRE!

Brianne

Lovely arm workout. Took it a bit easy & used light weights but still felt it🔥

Nash

Brian

Ashley

It's been a struggle to get in the gym but I told myself it was the only option today and I'm glad I did! Great workout! Doing the home gym session because I've got a bum wrist and have to adapt some of the lifts!

Emily Pearce

Lateral raises will always be a challenge for me! Lol 😅🔥

Natalee Arredondo

Stephanie Decker

Holly

Heidi

Kelsey

Heather

I’ve never knew I could be sore in so many different places at once. Killer workout

Alexis

Sarah

Jacqueline

I’m enjoying this app so much. It’s at my pace and easy to follow!

Perla

Janet

Laura

Alexandra

Shae

Great workout. I would love it if the app has a way to track our weights

Jasmine

Great workout, nice and simple and straight forward! I’m sore from yesterday!

Hannah

I hate upper body workouts, but I know it will be worth it lol 🫣

Laura Varelas

Such a beautiful work out!💪🏼 love to train upper body with this guide!

Ana Wong

Yarilys Escobar

Hayley

Definitely got me sweating. Easy enough to complete without quitting early! #Done&Dusted💪🏻

Marissa

Wish I'd started sooner! First week and kove the workouts!

Cristina

great workout! felt the burn and loved every minute!

Rebecca

I love each workout. It’s tough but I don’t feel like I’m overworking a particular area which is so hard to find with these types of programs.

Loving this! Really helping me start back up after an injury!

Ilse

Amazing workout! I was challenged and got it done.

Marjorie

Tough for me but I completed it!  Felt good afterwards!

Did this workout during my lunch from work and it was the perfect amount of sweat and challenge!!

Martha

- Start lying on a bench with only your upper back/shoulders across the bench
- Place your feet firmly on the floor and place your hips just slightly below the bench (Your head should be off the bench too)
- Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders
- Both palms should be pressing against the underside of one of the sides of the dumbbell
- While keeping your arms straight, lower the weight slowly in an arc behind your head
-  Make sure your core is engaged and you’re paying attention to your chest and back muscles
- Lower the dumbbell until the head you’re holding reaches around the same height as your head
- Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged

Dumbbell Pullover

- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up toward your hips, keeping your elbows close to your body
- Engage your back as you row the dumbbells up 
- Lower the dumbbells with control

Dumbbell Bent Over Row (Overhand)

- Start seated with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Seated Arnold Press

- Hinge forward at the hips until your chest is parallel to the floor, one hand on the bench and the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up toward your hip, hinging at the elbow
- The movement should come from your back and shoulder muscles, not from your arm
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

10-12 reps each arm

Dumbbell Single Arm Row

- From a standing position
- Keeping a slight bend at the elbow
- Raise one dumbbell laterally until you reach shoulder height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Lateral Raise

W1/D2 Shoulders and Back

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

Sara Beth

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Brenlee

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W2/D4 Chest and Arms

Alicia

Rebecka

Courtney

W3/D1 Legs (Glutes Focused)

Good arm day man by the end my arms were struggling with just the 5pounders 😅 haha

Kolby

W3/D2 Shoulders and Back

Wow!!! Those lunge holds were tough 😅😂🔥

This one was roughhhh 🥵 one day I’ll be able to lunge hold but today was not the day and that okay 😅 haha

Jaia

W3/D3 Legs (Quads and Glutes)

Challenging but feeling like I had a great workout!

W3/D4 Chest and Arms

Great workout! Very knee friendly with people recovery from knee surgery like me :)

By far my favorite lower body day so far!!!!

W4/D1 Legs (Glutes Focused)

The dumbbell bent over alt rear delt fly was pictured as being alternating but describe as a single arm exercise so wasn’t sure what to do or how many reps. A bit confusing as a beginner looking for guidance! Had to modify the lateral raises because I had nothing to hold on to. Didn’t find this one as challenging but still good!

Great workout! 

The exercise where we have to hold onto a rack is a bit hard to do at home.

Supreet

W4/D2 Shoulders and Back

Sara Coop

That superset glute bridge + RDLs was 🤩🥵

W4/D3 Legs (Quads and Glutes)

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

W4/D4 Chest and Arms

Oksana

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

Jessie

Great leg day! I was sweatingggg 🥵🙌🏼

W5/D3 Legs (Quads and Glutes)

Alt bicep curls - not sure if 7 reps total or 7 reps each arm, didn’t specify. Had to modify the body weight Tricep push-ups to my knees! Good burn.

Patricia

W5/D4 Chest and Arms

This was sooo hard. I couldn’t keep up. Maybe next time I hope to complete the last one 🥲🥲

Melanie

Feeling good 😅 definitely a spicy workout! 🍑

W6/D1 Legs (Glutes Focused)

I upped my weights this round and it was a tough one. Felt good though

W6/D2 Shoulders and Back

Needed a lot more rest time but great work out!

Sherrell

Those minutes Definitely went on longer than I expected. Legs are jello!!  I am feeling stronger so this was a great test to show that.

Jodi Payne

W6/D3 Legs (Quads and Glutes)

I just completed the 6 weeks!!! 
These workouts were amazing easy to follow and adjust when needed. 
Moving on to the 6 weeks gym challenge!

Yaaaaa! Made it all 6 weeks and ready to start again!

W1/D2 Shoulders and Back

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