Name: Playbook - Alexandra Yaeger - SHOULDERS HOME/DB ONLY
Uploaded: 2024-03-15T21:45:10.271Z
Duration: 45 min
Description: SHOULDERS HOME/DB ONLY

Ingrid

Seated Shoulder Press

16 reps alternating, broken down to 8 reps per arm

Alternating Seated Curls

Superset

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

Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arms stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.

Hammer Curl

Arnold Press

Tempo Curl

Tempo high pull

Bench Walks

SHOULDERS HOME/DB ONLY

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💕

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

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

SHOULDERS HOME/DB ONLY

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