Name: Playbook - Alexandra Yaeger - W2/D3 Shoulders & Arms
Uploaded: 2023-07-09T21:31:01.239Z
Duration: 60 min
Description: W2/D3 Shoulders & Arms

Andrea

Amber

Internal/External Stretch

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Dynamic

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Barbell PushPress

** 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

Barbell Skull Crusher

Cable Kickback

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- The entire movement should be performed only at the elbow. 
- Press the dumbbell toward the ceiling keeping your elbows close to your ears.

Tricep Extension

Holding a dumbbell in each hand with your arms along your sides, the palms of your hands should be facing outwards.
Raise the dumbbells in a semi-circular position outward as you bring them slowly up over your head. Breathe in as you bring the dumbbells up. Slowly lower the dumbbells back to the initial position (think of doing a reverse dumbbell curl). Repeat for the desired amount of reps.

Dumbbell Around The World

Superset

W2/D3 Shoulders & Arms

Back + Biceps

Challenge Recipes

Just finished signing up for the challenge.

Anna

THE PRIZE + ENTRIES

THE SPLIT

jennie

Shannon

Shalesa

W1/D1 Back & Deadlift

W1/D5 Cardio + Core

Juanita Loftis

Debra Bailey

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

W2/D1 Back & Deadlift

That was a KILLER if pushing yourself 😅

Rachel Cameron

W2/D2 Lower Stength

Alysha Rivas

W2/D4 Chest & Glutes

W2/D5 Cardio + Core

The land mine row🔥 Such a awesome workout!! Feeling great🙌🏼

Had to work in a few mods bc I was at home, but still happy to give it my best. I feel like when I work my back it sneaks up on me in a few days. We'll see! 😆

W3/D1 Back + Deadlift

I’m dead 😜 Killer workout!! Def seeing huge progress and strength 🤍

W3/D2 Lower Strength

W3/D3 Shoulders + Arms

I’m FEELING it! This was a great workout

Katelyn

Great booty burn!! Loving these challenges and feeling my body get stronger!! 🙌🤍

Valentina Loiero

W3/D4 Chest + Glutes

Our gym doesn’t have a pit shark machine..So found an alternative. Great leg day🙌🏼

Francesca

W4/D2 Lower Strength

The burn is real! My shoulders felt that🔥

W4/D3 Shoulders & Arms

W4/D4 Chest & Glutes

Alicia

W4/D5 Cardio & Core

W5/D1 Lower Posterior

W5/D3 Back + Biceps

W5/D5 Core + Cardio

My lower body is jello😅 Great way to start the day

W6/D1 Lower Posterior

W6/D2 Shoulders, Chest & Tris

W6/D4 Quads & Compounds

W6/D5 Core + Cardio

W7/D2 Shoulders, Chest & Tris

W7/D3 Back + Biceps

Such a great way to start me day #legday🤍

So gassed but amazing workout👌🏻👍🏻

W7/D4 Quads + Compounds

Soo good! Can’t wait for the next challenge 💯

W2/D3 Shoulders & Arms

Community

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