Name: Playbook - Alex Rice - W2/D2 Shoulders and Back
Uploaded: 2024-03-29T18:23:04.841Z
Duration: 45 min
Description: W2/D2 Shoulders and Back

Angie

Tricia

Roxy

Increased my weight to 20lbs for the single arm rows and increased my Arnold presses from 20lbs to 30lbs! 

Definitely a good workout 💪🏻

Brianna

Nereyda

Geraldine Russo

Chelsea

Alejandra

W2D2 consistency challenge ✅ feeling stronger everyday 💪🏻

Nicolle

Kelsey

Danielle Wilson

Merry

Ella Hoke

Isabela

Jennifer

Lindsey

LET'S TRAIN SHOULDERS AND BACK

Remember form is most important. Once you have the form nailed down, challenge yourself with the weight you're using. If you are flying through your exercises- it's probably time to see if you can use heavier weights.

1a. DB Pullover 3 sets | 10-12. reps

2a. Seated Arnold Press 4 sets | 6-8 reps

3a. DB close grip row 4 sets | 8-10 reps

SUPERSET
4a. Alt. Lateral raise / front raise combo 3 sets | 8-10 (each) reps
4b. DB single arm row 3 sets | 5-7 (each) reps

SUPERSET
5a. DB plank pass through 3 sets | 30 sec
5b. Plank Rear Delt reach 3 sets | 30 sec

- 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

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

Dumbbell Close Grip Row

SUPERSET
4a. Alt. Lateral raise / front raise combo 3 sets | 8-10 (each) reps
4b. DB single arm row 3 sets | 5-7 (each) reps

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise one dumbbell forward and up to shoulder height , while raising the opposite dumbbell laterally to shoulder height
- Lower the dumbbells with control and repeat on the opposite sides

Dumbbell Alt. Front Raise/Lateral Raise

- 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

Dumbbell Single Arm Row

SUPERSET

SUPERSET
5a. DB plank pass through 3 sets | 30 sec
5b. Plank Rear Delt reach 3 sets | 30 sec

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell Plank Pass Through

- Hands directly under your shoulders
- Back is not completely flat, upper back slightly rounded to engage your core
- Keep entire body tight as you hold position
- With a straight arm, reach diagonal and back engaging your rear delts / upper back
- Alternate sides

Plank Rear Delt Reach

W2/D2 Shoulders and Back

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

Zhari

First official one done and dusted, thank you!

Megan

Shelby

W1/D2 Shoulders and Back

Kimberly

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

W2/D2 Shoulders and Back

Community

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