Name: Playbook - Alina Astilean - Day 3: Arms/ Shoulders
Uploaded: 2021-07-23T03:14:12.448Z
Duration: 60 min
Description: Day 3: Arms/ Shoulders

Cary

Angie

Circuit 1
2-3 Sets
DB Hammer Curls x12-15
Lying Dumbbell Skull Crushers x12-15
Dumbbell Russian Twists x:30

Circuit 2
2-3 Sets
Alternating Resistance Band Curls with Isometric Hold x10-12/side
Half Kneeling Single Arm Dumbbell Shoulder Press x8-12/side
Dumbbell Russian Twists x:30

Circuit 3
2-3 Sets
DB Lateral Raises x12-15
DB Overhead Tricep Extensions x12-15
Dumbbell Russian Twists x:30

Challenge Piece (Optional)
4x 30 seconds on 15 seconds off (alternate between between exercises, do each one for 4 sets)

Resistance Band Front Raises
Tricep Dips

Cardio- 15 to 20 minutes steady state cardio of choice

DB Hammer Curls x12-15
Lying Dumbbell Skull Crushers x12-15
Dumbbell Russian Twists x:30

-x12-15 Reps
-start standing straight up, with DB's by your side
-maintaining that same grip throughout, keep elbows tight by your ribs, and start to curl up until the head of the DB gets to your shoulder
-drop back down to the bottom following the same movement

DB Hammer Curls

-x12-15 Reps
-begin by lying flat on your back 
-hands in air, knuckles towards the ceiling, hold one dumbbell in each hand 
-wrists are stacked with the shoulder
-initiate the movement by bending from the elbow and towards the floor
-drive the dumbbell back up to starting position
-ensure back is flat on the floor throughout

Lying Dumbbell Skull Crushers

-start by leaning back slightly until you feel your abs engage (feet off the ground for more challenge, on the ground for more support) 
-turn your torso and follow the weight with your eyes until you make contact with the ground

Dumbbell Russian Twists

Circuit 1

Alternating Resistance Band Curls with Isometric Hold x10-12/side
Half Kneeling Single Arm Dumbbell Shoulder Press x8-12/side
Dumbbell Russian Twists x:30

-x10-12/side
-start standing, with one or both feet on top of your band
-hold one side up slightly above 90 degree angle, ensuring you are getting good bicep engagement 
-curl full amount of reps prescribed on opposite side, while making sure you continuously hold in the same position 
-switch to curling/holding on opposite side, once completing the full amount of reps

Alternating Resistance Band Curls with Isometric Hold

-x8-12/side
-start in a lunge position, with one knee down
-your weight should be positioned on your shoulder (note that you will be pressing with the same arm of the knee that is on the ground)
-keep elbow forward and press to the top until your arm is fully locked out (your bicep should be by your ear at the top of the press to ensure you are not too far forward or back)
-you can extend opposite arm out to use for balance

Half Kneeling Single Arm Dumbbell Shoulder Press

Circuit 2

DB Lateral Raises x12-15
DB Overhead Tricep Extensions x12-15
Dumbbell Russian Twists x:30

-x12-15 Reps
-start standing straight up, with DB's by your side
-start raising the DB's up until you get roughly to shoulder height, before coming back down to starting position
-ensure you are not shrugging your shoulders up into your ears

DB Lateral Raises

-x12-15 Reps
-start in a seated position, with shoulders leaning slightly forward and eyes looking straight down at the ground in front of you
-grab the DB with both hands, starting directly behind your head
-extend up from the elbows, keeping them squeezed as tight to your head as possible

DB Overhead Tricep Extensions

Circuit 3

4x 30 seconds on 15 seconds off (alternate between between exercises, do each one for 4 sets)

Resistance Band Front Raises
Tricep Dips

-place one or both feet on the band, depending on how tight it is 
-starting with knuckles facing up, raise the band up shoulder level before coming back down

Resistance Band Front Raises

-start with feet out in front of you, both hands positioned on the bench behind you with finger tips forward
-lean slightly forward, bend at the elbows and drop as deep as you can, keeping shoulders relaxed and shrugged down your back
-once you are the bottom of your rep, push yourself back up, locking all the way out
-the straighter the legs, the harder the movement, so bend your knees up to a 90 degree angle if you need more support, or fully lock out for more difficulty

Tricep Dips

Challenge Piece (Optional)

Cardio- 15 to 20 minutes steady state cardio of choice

Day 3: Arms/ Shoulders

Ashley

Michelle

It was intense. I had little 3lb weights and I was getting out of breath lol. But thank you I haven’t worked out in 2 years and I feel amazing

Wendy

Day 1: Legs

It was good. It was so killer even using small weights it was tough. Really enjoyed it

Day 3: Arms/ Shoulders

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