Name: Playbook - Alexandra Yaeger - BAND + DB TRICEPS & SHOULDERS
Uploaded: 2024-03-15T21:45:10.305Z
Duration: 45 min
Description: BAND + DB TRICEPS & SHOULDERS

Banded Shoulder Press

Seated Shoulder Press

Superset

Banded High Pull

Tricep Dips- Home

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Tricep Kickbacks

Tricep Extension + Alt. Press

Sit with the bench in the upright position with shoulder blades pressed firmly against the back of the bench. Grip a dumbbell in each hand, palms facing out. When you bring the dumbells down, begin to twist your wrists so by the time they reach face level, your palms are facing you. Your elbows should never go past a 90-degree level. Continue to spread your arms to the sides, pressing your elbows up and twisting your wrist so palms are facing forward again, back to the starting position.

Arnold Press

Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
Start to bend elbows, and then lower your entire upper body toward the floor.
Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Pike Push-ups

BAND + DB TRICEPS & SHOULDERS

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Brielle

Valentina Loiero

SHOULDER FOCUSED DB

Jennifer

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Noelle

UPPER BODY CRUSH

Tina

Shannon

Lindie

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

BAND + DB TRICEPS & SHOULDERS

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