Name: Playbook - Ana Snyder - W2/D3 Shoulders + Arms
Uploaded: 2021-11-04T19:33:35.713Z
Duration: 45 min
Description: W2/D3 Shoulders + Arms

Pike Push Up with Elevated Feet

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Superset 1

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- 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 2

- Hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Superset 3

W2/D3 Shoulders + Arms

Givel

Tymbre Jantz

W1/D1 Back + Shoulders

Elisa

W1/D2 Legs & Glutes

W1/D3 Shoulders + Arms

W1/D4 Legs

W1/D5 Full Body

W2/D1 Back/Shoulders

W2/ D2 Legs + Glutes

W2/D4 Legs

W2/D5 Full Body

W3/D1 Back + Shoulders

W3/D2 Legs + Glutes

W3/D3 Shoulders + Arms

W3/D4 Legs

W3/D5 Full Body

W4/D1 Back + Shoulders

W4/D2 Legs + Glutes

W4/D3 Shoulders + Arms

W4/D4 Legs

W4/D5 Full Body

W2/D3 Shoulders + Arms

More workouts from Ana Snyder