Name: Playbook - Alexandra Yaeger - W3/D4 SHOULDERS + TRICEPS
Uploaded: 2024-03-15T21:50:26.153Z
Duration: 60 min
Description: W3/D4 SHOULDERS + TRICEPS

Playing makeup because I missed a workout this week! But I loved this one! Feeling A-mazing!!

Lindie

Cassidy

Alicia

Andrea

Great workout! Had to flex the triceps after this workout for sure !

Adrianna

Another great workout in the books! 💪🏽

Amber

ZoeyLynn

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!

Stair Master

W3/D4 SHOULDERS + TRICEPS

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

Valentina Loiero

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

Juanita Loftis

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

Kennedy

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

Debra Bailey

W1/D3 REST or HIIT

Kiersten

Kaije Rusnic

W1/D4 LEGS

Stephanie

W1/D5 CHEST & TRICEPS

When I first saw the workout I thought it was gonna be easy pesar but oh my lawddd! What a mighty workout 🏋🏽‍♀️ 🔥🔥

Jennifer

W1/D6 REST or GLUTES

Always a good workout 🏋🏽‍♀️ 🔥

W2/D1 BACK + BICEPS

Gabriela millan

W2/D2 GLUTES

Shoulders and triceps were on fire 👏🏼

W2/D3 CHEST, TRICEPS, SHOULDERS

Oh my god! Is my body on fire? Heck yeah. This HIIT hit me hard. L I T E R A L L Y 🔥

Holy Calories Burned!!!!! Insane, but soooo good.

W2/D4 REST OR HIIT

Added a treadmill workout on the end, killed my legs

I had to do 3 reps of lunges.  Next time I'm hopefully able to do all 5.

W2/D5 LEGS

Whooped my butt! But a very good full body workout

After being so sick and unable to even get up from bed to eat or function… this work out beat my butt. So simple yet too fire 🔥

Thought this was going to be easy!!! Sweating so hard!!! 😅 🥵

W2/D6 REST OR FULL BODY

When I first started this challenge I couldn’t even do one push up. I did them all this time!!!

Jayme

W3/D1 BACK & BICEPS

Jessica Forehand

Caught up for this week! Ready for next weeks workouts!

W3/D2 LEGS

Literally the hardest HIIT workout especially after leg day!!!

W3/D3 REST OR HIIT

Girl, when I tell you I can barely walk after that workout, I mean it!!! 😵‍💫

W3/D5 LOWER BODY

W3/D6 REST OR FULL BODY

This one has me sweating and shaking in the best way 😅😅

Rachel Cameron

Hannah

W4/D1 SHOULDERS & GLUTES

W4/D2 BACK & BICEPS

So good!! Looks easy but it’s no joke😅

Brooke

W4/D3 Rest or Cardio Craze

Definitely feeling the burn after this leg day 🥵 went up to 270 lbs for leg press for the first time today 🥳

Lindsay

W4/D4 LEGS

Love it!!! Added 2.5# ankle weights for my 20 min walk🔥🤪

W4/D5 CHEST & TRICEPS

Leg day is my favorite, this workout was so good!

W4/D6 REST or GLUTES

Love this workout ! I love how strong I feel and how I’ve gotten better at pull ups!!

Amazing burner to start my week!!! I love working my back! 😍

W5/D1 BACK + BICEPS

Okay so you killed me today. But I love it so thank you!

W5/D2 LOWER BODY

Oh my burn!!! I upped my weights today!!! Girl I love how strong I am getting!

W5/D3 CHEST + TRICEPS

Such a great HIIT! My body feels it everywhere 😅🔥

W5/D4 40 Min HIIT Or REST

W5/D5 SHOULDERS & GLUTES

Sweating so much more than I anticipated with this one 😅

W5/D6 REST OR FULL BODY

Pulling more weight just feels so good! I love back and bicep workouts! 💪

W6/D1 BACK & BICEPS

W6/D2 CHEST & CARDIO

Had to change it up a bit since I came to the gym when it was SLAMMED with high school kids but I made it work and fell freaking AMAZING!

W6/D3 GLUTES + HAMSTRINGS

Did an active rest day with a 2 mile walk with ankle weights!

W6/D4 30 MIN EMOM OR REST

W6/D5 SHOULDERS & TRICEPS

Wiggly legs and sweating buckets for that one 😅

W6/D6 LOWER BODY

Amazing workout! Definitely a good choice for Monday!! 🔥

W7/D1 BACK

A few days behind because work was wild Thursday night but I’m back! Awesome chest/tri workout!!! Definitely getting g stronger!

I don't have an incline treadmill in my home gym, but I surprised myself by being able to walk my stairs for the 20 minute set! 😅

W7/D2 CHEST & TRICEPS

Amazing leg day!!! I used to hate and dread leg day but my results are making me change my mind! 🔥🙃

W7/D3 LOWER BODY

W7/D4 REST OR 3rd LOWER

So glad that I didn’t take the rest day! This workout was great! 🦾☀️

W7/D5 REST OR HIIT

Your workouts are amazing! I can’t believe how much i’ve improved and the weights are increasing. Def feeling great, girlie🤗

I can definitely see my strength increasing! Went from push pressing 5s after surgery to 25 today 🎉

W7/D6 SHOULDERS & GLUTES

Pushed myself HARD today! Started out not wanting to come but forced myself and damn I’m glad I did! 💪🏼😍

W3/D4 SHOULDERS + TRICEPS

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