Name: Playbook - Alyssa Wright - W2/D2 Shoulders + Triceps
Uploaded: 2022-12-31T22:05:23.096Z
Duration: 45 min
Description: W2/D2 Shoulders + Triceps

The tricep exercise laying down had me 😮‍💨

Jackie

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

Ashley

Chase

Wow, the cable should press is definitely one of new favorites 🔥

Melinda Giacalone

Happy Shoulder & Tricep Day! Introducing another muscle group to the shoulder mix. Such a great combo! Focusing on push movements today- including shoulders and triceps for sculpted shoulders and toned arms. 

The Warm-up: 
Arm Circles (20 Forward + 20 Backward)
Inchworms (Walk out until you’re in a plank position, then slowly with your core tight and shoulder stabilized - walk yourself back up. Repeat 2 rounds for 10 reps). 

1. DB single arm Arnold press + Plate front raise 3 x 12
2. Upright row 3 x 12 + Cable shoulder press 3 x 12
3. Reverse incline rear delt flye 3 x12
4. Dumbbell (DB) overhead (OH) Tricep extension/ skull crusher 3 x 10
5. Single arm cable tricep push down 3 x 10

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video.

Let’s have a great workout!!! Let’s do it!

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Hands shoulder width apart and raise to upper chest level

Upright row

Cable shoulder press

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

W2/D2 Shoulders + Triceps

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

Alyssa’s workouts are on another level!

Jayson

W2/D3 Full Back

W2/D4 Legs - Glute Focused

W2/D5 Outdoor workout or Rest Day

W3/D1 Leg Day Quad + Glutes

W3/D2 Chest, Shoulders, Triceps

W3/D3 Back + Biceps

W3/D4 Ultimate Legs

W3/D5 Full Body - AMRAP

W3/D6 Outdoor workout or Rest Day

Call the Fire Departmet!! Booty’s on FIRE!!!🔥

W2/D2 Shoulders + Triceps

Community

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