Name: Playbook - Alexandra Yaeger - Shoulders + Triceps
Uploaded: 2024-03-15T21:35:37.398Z
Duration: 60 min
Description: Shoulders + Triceps

Arm Circles

Arm Cross Over

Front Arm Swings

Warm Up

Barbell push press

Shoulder Press

** READ DIRECTIONS **
This complex is HARD ladies, I recommend dropping your weight to something manageable but still challenging at higher rep ranges 

This is how you will work through the complex:
Reps listed is ONLY for the lateral raises ➡️ you will be completing 20 partial reps EACH TIME at the end of the complex 

Workout:
5 Lateral Raises on Left 
5 Lateral Raises on Right 
5 Lateral Raises (both)
20 Partial Reps
X 3 rounds

Shoulder Raise Complex

- Pick a couple of dumbbells and sit at the end of a bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position. - While maintaining the torso stationary (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. 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.

Seated Lateral Raise

Tricep kickback (standing variation)

Machine Dips

Shoulders + Triceps

Glutes & Hamstrings

Quick 20 Min Home Upper // bands + db

Ingrid

Becky

Minimal Equipment Full Body

Emom

Shoulders & Triceps (gym)

Quads (gym)

Posterior Chain (gym, heavy)

Back (gym)

Shoulders + Triceps

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