Name: Playbook - Annie Openshaw - W4/D1 Shoulders & Triceps
Uploaded: 2023-03-12T18:11:01.720Z
Duration: 30 min
Description: W4/D1 Shoulders & Triceps

- Start with your hands just outside the shoulders, on your toes or knees
- Bend at the elbows, lowering your chest toward the floor
- Keep your core tight throughout the movement 
- Extend your arms, engaging your chest as you push yourself up to starting position

Push-ups (toes or knees)

- Stand holding a dumbbell in each hand, palms facing away from your body
- Bring the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell around the worlds

SUPERSET

- Seated with your back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell front raise + lateral raise

- From a seated position, hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower the dumbbells rotating back to starting position

Dumbbell seated arnold press

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps as you press back up to starting position

Bench dips

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Walk your hands back in toward your feet and return to standing

Walkout + shoulder taps

- Hold a single dumbbell overhead 
 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

- Standing with your feet staggered and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

W4/D1 Shoulders & Triceps

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