Name: Playbook - Alexandra Yaeger - W4/D3 Shoulders & Arms
Uploaded: 2023-07-09T21:31:01.746Z
Duration: 60 min
Description: W4/D3 Shoulders & Arms

The burn is real! My shoulders felt that🔥

Juanita Loftis

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

Shoulder Press

The reps listed are for the single are lateral Raise and lateral Raise, the partial reps at the end will have 15 reps each time! 

This is what ONE time though the complex will be:  first set says *5 Reps*

5 single arm lateral raise - Right Arm 
5 single arm lateral raise - Left Arm 
5 lateral raises - Both
15 partial reps 

Then rest!

Shoulder Complex

Rear Delt Fly

3-1 Tempo Curl

Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.

Cable Curls

1.) Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip.

2.) Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs.

3.) As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle.

4.) Hold this position for a count and return back up to the starting position.

5.) Repeat for as many reps and sets as desired.

Tricep Pull-Downs

Cable Kickback

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

W4/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

Andrea

W1/D5 Cardio + Core

Debra Bailey

Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

W2/D1 Back & Deadlift

That was a KILLER if pushing yourself 😅

W4/D3 Shoulders & Arms

Community

More workouts from Alexandra Yaeger