Name: Playbook - Amy Jo - W1 / D2 Shoulders + Triceps
Uploaded: 2024-05-01T17:29:01.898Z
Duration: 45 min
Description: W1 / D2 Shoulders + Triceps

Veronica

Enjoyed this workout so much! My arms and shoulders are burning up! Always good to leave the gym feeling like that! 🔥

Kirsten

Ceilidh Leyan Miller

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

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⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

TARGETS: deltoids(front, middle, rear), triceps brachii, trapezius, serratus anterior, rotator cuff muscles 

-Sit or stand upright with a dumbbell in each hand, palms facing forward.
-Raise the dumbbells to shoulder level, with your upper arms parallel to the ground and elbows bent.
-Press the dumbbells overhead by extending your arms, keeping your core engaged and maintaining a slight bend in your elbows.
-Continue pressing until your arms are fully extended overhead, but avoid locking out your elbows.
-Pause briefly at the top, then slowly lower the dumbbells back to shoulder level with control.
-Keep your core tight and maintain proper posture throughout the movement.
-Breathe out as you press the dumbbells overhead and breathe in as you lower them down.
-Focus on using your shoulder muscles to drive the movement, avoiding excessive use of the lower back or momentum.
-Choose an appropriate weight that allows you to maintain proper form and control.
-Start with lighter weights and gradually increase the load as you become comfortable and stronger.

Dumbbell Shoulder Press

TARGETS: delts, upper traps, rhomboids, postural muscles

-Sit or stand upright with a dumbbell in each hand, palms facing forward.
-Raise the dumbbells to shoulder level, with your upper arms parallel to the ground and elbows bent.
-Press the dumbbells overhead by extending your arms, keeping your core engaged and maintaining a slight bend in your elbows.
-Continue pressing until your arms are fully extended overhead, but avoid locking out your elbows.
-Pause briefly at the top, then slowly lower the dumbbells back to shoulder level with control.
-Keep your core tight and maintain proper posture throughout the movement.
-Breathe out as you press the dumbbells overhead and breathe in as you lower them down.
-Focus on using your shoulder muscles to drive the movement, avoiding excessive use of the lower back or momentum.
-Choose an appropriate weight that allows you to maintain proper form and control.
-Start with lighter weights and gradually increase the load as you become comfortable and stronger.

Chest Supported Y Raise

TARGETS: anterior delts, lateral delts 

-Position yourself facing forward on the bench with your chest resting against it and your feet firmly planted on the ground.
-Hold a dumbbell in each hand with a neutral grip (palms facing your body) and let your arms hang straight down.
-Brace your core and maintain a stable position throughout the exercise.
-Start the movement by simultaneously raising both dumbbells forward and upward.
-Keep a slight bend in your elbows as you lift the weights.
-Continue raising the dumbbells until your arms are parallel to the ground or slightly above shoulder level.
-Pause briefly at the top of the movement, feeling the contraction in your front deltoids.
-Slowly lower the dumbbells back to the starting position, maintaining control.
-Avoid swinging or using momentum to lift the weights. Focus on controlled and deliberate movements.

Chest Support Front Raise

TARGETS: deltoids, traps, rhomboids, biceps, forearm muscles

-Stand with your feet shoulder-width apart and hold an EZ bar with an overhand grip, hands slightly closer than shoulder-width apart.
-Start with the bar resting against the front of your thighs, arms fully extended.
-Engage your core and keep your back straight throughout the movement.
-Begin the exercise by pulling the bar upward, leading with your elbows.
-Keep the bar close to your body as you raise it
-Aim to lift the bar until your elbows reach shoulder height or slightly above.
-Pause briefly at the top of the movement, then lower the bar back down in a controlled manner.
-Maintain a smooth and controlled motion throughout, avoiding any jerking or swinging.
-Breathe out as you lift the bar and breathe in as you lower it down.
-Keep your shoulders relaxed and avoid shrugging them up towards your ears.
-Adjust your grip width if necessary to find a comfortable position.
-Choose an appropriate weight that allows you to maintain proper form and control.

Barbell / EZ Bar Upright Row

TARGETS: posterior delts, rhomboids, traps, rotator cuff muscles, lats, biceps and forearms

-Stand next to a cable machine with your feet shoulder-width apart.
-Adjust the cable attachment to a higher position 
-Grasp the cable with your hand on the same side as the working deltoid.
-Take a step away from the machine to create tension in the cable.
-Position your body so that your working side is facing the machine, with your arm extended in front of you.
-Keep a slight bend in your knees and maintain a neutral spine.
-Engage your core for stability throughout the exercise.
-Initiate the movement by retracting your scapula and pulling your arm back and out to the side.
-Focus on using your rear deltoid to perform the movement, avoiding excessive involvement of other muscles.
-Continue pulling until your arm is in line with your shoulder or slightly behind it.
-Pause for a brief moment, feeling the contraction in your rear deltoid.
-Slowly return to the starting position, maintaining control throughout the movement.

Cable Rear Delt Fly

TARGETS: triceps, deltoids, forearm muscles 

-Set up a cable machine with a rope attachment at the high pulley.
-Stand facing the cable machine, and position your feet shoulder-width apart.
-Grasp the rope handles with an overhand grip (palms facing down).
-Step forward to create tension in the cable, maintaining a slight bend in your knees.
-Begin with your arms bent and your elbows tucked in close to your sides.
-Initiate the movement by extending your elbows and pushing the rope handles downward.
-As you extend your arms, keep your upper arms stationary and allow the forearms to move.
-Focus on squeezing your triceps as you fully extend your elbows.
-Pause briefly at the bottom of the movement, feeling the contraction in your triceps.
-Slowly return to the starting position by bending your elbows, maintaining control throughout the movement.

Cable Tricep Extensions

W1 / D2 Shoulders + Triceps

Carley

Brittany Mills

W1 / D1 Glutes + Hamstrings

Nikki

Okay, the stability ball was FUN! What a burn!

W1 / D3 Full Lower Body

Great workout!! Good start to my Saturday morning!

W1 / D4 Back + Biceps

W1 / D5 Full Body + Core

W2 / D1 Glutes + Hamstrings

Oooo shoulders on fire in a good way!! 🔥😍

W2 / D2 Shoulders + Triceps

First workout at the “new gym” for the summer. Limited equipment but I made it work!! Great workout! Thank you Amy!! 🔥🔥🔥

W2 / D3 Full Lower Body

W2 / D4 Back + Biceps

W2 / D5 Full Body + Core

Amy is gonna kill me!! That was a fantastic and very sweaty workout session this morning!! Feeling great and was also able to increase of weights!

W3 / D1 Glutes + Hamstrings

Amazing left this morning. I did not want to do this lift but I’m so glad I did!!

W3 / D2 Shoulders + Triceps

W3 / D3 Full Lower Body

Amy is gonna KILL US with these workouts!! Fantastic back & biceps workout this morning.

W3 / D4 Back + Biceps

W3 / D5 Full Body + Core

This one kicked my rear, like legs shaking walking out the gym! Goodness! 🥵

W4 / D1 Glutes + Hamstrings

W4 / D2 Shoulders + Triceps

Them hamstring curls get me every time🥵

Full lower body fire 🔥 Had me walking out on jello legs. Great way to start the day!

Courtney Dawson

W4 / D3 Full Lower Body

I really needed this workout this morning!! Felt great to get in a KILLER workout!

W1 / D2 Shoulders + Triceps

Community

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