Name: Playbook - Alexandra Yaeger - DAY 32: SHOULDERS + ACCESSORIES
Uploaded: 2024-03-29T17:22:32.007Z
Duration: 60 min
Description: DAY 32: SHOULDERS + ACCESSORIES

Tricep Stretch

Front Arm Swings

Arm Circles

Arm Cross Over

Warm Up

Seated Shoulder Press

16 reps alternating, broken down to 8 reps per arm

Alternating Seated Curls

Superset

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Dumbbell Chest Fly

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Bent Arm Lateral Raise

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

Face away from the cable tower and put your arm straight down with the rope cable attachment in between both legs. This will be your starting position. While maintaining the torso stationary (no swinging), lift your arms in front with a slight bend on the elbow. Continue to go up until your arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
Now as you inhale lower your arms back down slowly to the starting position.

Cable Front Raise

- Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
- Grab the rope attachment with both hands, palms facing each other.
- Initiate the movement by moving your arms back and outward, bringing the center of the top attachment to your forehead.
- Pause at the end of the motion before returning the handle to the start position.

Rear Delt Cable Pull

DAY 32: SHOULDERS + ACCESSORIES

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

Juanita Loftis

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

Andrea

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Francesca

Im crawling after this workout😂💪🏽🥵

Laulea

DAY 13: GLUTES & HAMMYS

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

DAY 32: SHOULDERS + ACCESSORIES

More workouts from Alexandra Yaeger