Name: Playbook - Alex Rice - W2/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.783Z
Duration: 45 min
Description: W2/D2 Shoulders and Back

Kaisa Morstad

Gisele Rigo

Karina Blandon

Ekaterina

Didn’t think it was going to get me. But it builds on each other and the last superset did it.

Amanda

Emily Pearce

It was great! Thank you for these workouts ☺️

Melissa

Damary

Lizbeth

Georgia

Sarah Zabawa

Really good shoulder workout however it would be good to have an equal amount of back workouts as well, but regardless I loved it

Sydney Perry

Hayley

Destiny

It was a simple yet effective work out. Loved it!

Ana Maria

It was so good! Wondering if you have any tips for alternatives for pull ups when it's not available at a gym?

Today I struggled but I am glad the workout program made me stick to keep going

Sonal

Gabi Miller

Ames

Did not get to do pull ups but I did lat pull downs and back rows 🙂

Mayra Helguera

It was great! The gym I work out at does not have assisted pull ups so I did The lat pull down machine!

Diana

I don’t come close to doing a pull up so I did the assisted one. Is that the best alternative?

Michelle Andrews

Lindsey

Isabel

Simple, but very effective workout! Love it!

Teresa Rosalez

This was way harder than I thought it was going to be! Great workout💪

Ashley

Rachel Martin

Harder than I thought it would be but loved it! Shoulders are on 🔥

Alyssa McNeal

Shoulders are burning. Not a huge fan of the sitting shoulder press but still tried it as a new workout this time around.

Lyndzee

Holy moly, that workout killed! #bouldershoulders

Chandra

Kenzie

That T raise variation had me dying! 🔥

Vanessa

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower the dumbbells with control to the starting position

Dumbbell Seated Shoulder Press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

- Sitting in a side split position
- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm, taking the dumbbell overhead
- Reverse the movement, lowering the dumbbell to the floor
- Complete desired reps then repeat on the opposite side

10-12 reps each arm

Dumbbell Seated Snatch

4a. Barbell Bent Over Row (Underhand) 3 sets | 8-10 
4b. 6 Way Raise 3 sets | 30sec-1 min

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart with your palms facing away from you 
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Barbell Bent Over Row (Underhand)

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Move the dumbbells to forward of the shoulders
- Raise the dumbbells to overhead
- Reverse the sequence back down to starting position

Dumbbell 6 Way Raise

Superset

W2/D2 Shoulders and Back

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Heidi

Amber

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Virginia

Helena

W1/D2 Shoulders and Back

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W2/D2 Shoulders and Back

Community

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