Name: Playbook - Alexandra Yaeger - Shoulders & Triceps (gym)
Uploaded: 2024-03-15T21:35:37.367Z
Duration: 60 min
Description: Shoulders & Triceps (gym)

Increase weight after each set if you can!

Seated Shoulder Press

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- 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 you arms are parallel to the floor. Hold one arm at shoulder height while you perform the reps on the other side. 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.

Lateral Raise ISO Hold

DB Front Raises

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single arm cable kick back

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- While standing straight, hold a plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended with a slight bend at the elbows and the plate should be down near your waist in front of you. This will be your starting position.
- Slowly raise the plate, pressing like a shoulder press but slightly in front of you. Your torso should remain stationary throughout the movement.
- Lower the weight and circle the plate around your head (to the left, then to the right, alternating)
- Repeat for the recommended amount of repetitions.

Plate Around The Worlds

Remain upright, try your best not to lean forward or bend over on the arm railing for support. Set the pace to something that’s comfortable and feel free to change the speed higher & lower to challenge yourself!

Shoulders & Triceps (gym)

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