Name: Playbook - Alexandra Yaeger - W7/D2 Shoulders, Chest & Tris
Uploaded: 2023-07-09T21:31:02.091Z
Duration: 60 min
Description: W7/D2 Shoulders, Chest & Tris

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

Incline Barbell Chest Press

Push-up + Superman Release

Shoulder Press

- Hold the attachment, palms facing down
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable High Pull

- 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

Superset

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 your 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.

Bent Arm Lateral Raise

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Tricep Kickbacks

W7/D2 Shoulders, Chest & Tris

Back + Biceps

Challenge Recipes

Just finished signing up for the challenge.

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Awesome workout 🏋🏽‍♀️ 🔥🔥🔥

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That was a KILLER if pushing yourself 😅

Rachel Cameron

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Amber

W2/D3 Shoulders & Arms

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 🤍

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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🙌🏼

W7/D2 Shoulders, Chest & Tris

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