Name: Playbook - Arianne Deveau - W4/D1 Shoulders, chest & triceps
Uploaded: 2023-08-07T01:03:22.641Z
Duration: 60 min
Description: W4/D1 Shoulders, chest & triceps

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Hold the bar in front of your body
- Raise your elbows up and to the sides, pulling the bar towards your mid-chest
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing bar upright row

- One knee on seat, facing machine
- Extend arms behind you, keeping arms straight
- Reverse movement back to starting position

Rear delt machine

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together think about your elbows leading the movement
- Pause engaging your chest and return to the initial position keeping a slight bend at the elbow

Chest fly machine

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Use two ropes for better range of motion

Cable rope triceps extensions

W4/D1 Shoulders, chest & triceps

Ashley

Sandrine

 Cassie

W1/D1 Quads + glutes

Majorie

Beatriz Nena

W1/D2 Back + biceps

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

léa-rose

W1/D3 Shoulders + triceps

W1/D4 Glutes + hamstrings

Amazing workout! Really felt this in my back.

W4/D1 Shoulders, chest & triceps

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