Name: Playbook - Ashley Palmer Fitness - Biceps + Shoulders
Uploaded: 2024-01-05T21:11:45.406Z
Duration: 45 min
Description: Biceps + Shoulders

One big circuit followed by a smaller burnout circuit, this workout will leave your arms feeling strong and maybe a little like jello, but I promise you it's worth it and you'll love it!

I want you to really challenge yourself with this one and pick up heavier weights! If you've been sticking with 10lbs for a while now, it may be time you increase that resistance! You will notice better and quicker results with muscle tone/fat loss by switching up your resistance, so give it a try!
Start one round heavier and if needed decrease the weight the next round.

- Stand with feet hip width apart and knees bent for better stabilization and torso tall with shoulders rolled back and chest out
- Bring dumbbells down with palms supinated (facing up) and elbows tucked in
- Curl weights up to shoulders than rotate your palms to now face out/away from the body by bringing the elbows out 
- Press up bringing the weights above the head and come back down to start position

Curl to Press

- With one dumbbell bring the weight around the head in a circular motion
- As you come back to center press the weight out away from the chest into a forward press
- As you press the weight out your core should engage
- Keep a slight bend in the knees to help stay stabilized

Around the World to Forward Press

- Hold a set of dumbbells out away from body with the elbows tucked in and palms supinated 
- Begin the motion by serving the weights out taking the elbows away form the sides and bringing them back in
- Each time the weights come back in your elbows should go behind the back squeezing the shoulder blades together

Walnut Crushers

(Each press is 1 rep)
- Stand with your feet hip width apart and knees slightly bent for good posture and stability
- Keep shoulders rolled back and bring the weights just above the shoulders in a neutral position
- Press one weight above head and bring back down, then alternate and finish by pressing them up together

SSD Presses

- Come down into a high plank position
- Push your booty into the air and walk your hands inward slightly with the fingertips pointing in
- As you come down into a push up your elbows will go straight out
- Keep the core engaged and the back flat

Pike Push Ups

Circuit 1

This burnout circuit is just what it sounds like. Your arms will be on fire! But I want you to push through each move!
Each exercise is 40sec. Take a 10sec break between each movement and a 20sec break between each round. You will do 3 rounds total

- Bring weights up to the shoulders with palms facing you or supinated and elbows tucked in
- As you press up rotate the hands so the palms are now facing away from you and continue the press
- Rotate again as you come back to start position

Arnold Press

- Bring weights up to a wide overhead press start position
- Take the heads of the weights down the front of the chest taking the elbows out wide then pull weights back up
- Your arms should form a square or be at 90deg. Do not let your elbows drop below the shoulders

Front Tricep Extension

- Start in a widened overhead press position by bringing the weights up and out to the sides with arms at 90deg
- Keep the elbows high and level with the shoulders
- Take the elbows and forearms in to the midline of the body and back out
- Your forearms should keep a straight line from the weights down to the elbows

Biceps + Shoulders

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