Name: Playbook - Ashley Palmer Fitness - Shoulders, Biceps + Triceps
Uploaded: 2024-01-05T21:11:45.452Z
Duration: 60 min
Description: Shoulders, Biceps + Triceps

I loved this upper body workout. You will leave burning in all the best ways. Each circuit focuses on a different area of your upper body and that really helps burn out the muscle before moving on to another muscle. 
Challenge yourself with the weights you are lifting. Always have at least 2 different sizes and start with your heavy set first, then decrease if you need to. 
Enjoy!

All warm up exercises are to be done with NO weights!

- Grab a lighter set of dumbbells and hold them out laterally away from your body
- Be sure to keep your elbows slightly bent
- Make little forward circle motions with the dumbbells
- Keep the chest out, chest engaged and shoulders back

Arm Circles- forward and back

- Place hands a little wider or just under the shoulders
- Step feet back making sure to create a straight line from your shoulders down to your heels
- Take elbows out 45deg or straight back for a tricep push up leading with the chest/nose
- Make sure to keep your back flat and core engaged
MODIFICATION- Place knees on the floor to do a kneeling push up

Incline Push Up

- Bring dumbbells up to a 90deg angle or square position taking the elbows out wide keeping the elbows as high as the shoulders the entire time.
- Palms should be facing away from you at the start position
- Move the forearms toward each other keeping them in a straight up/down position from the weights, wrists all the way to elbows. Don't let the elbows bow out creating an "A" shape with your arms
- Continue to movement of in and out for the duration of time

DB Windows

- Start by sitting on the floor with feet out straight
- Bring dumbbells up with palms facing toward you and elbows tucked in
- Press weight up over head and back down all while keeping torso straight

Seated Press Ups (pulsing)

Warm Up

(front to lateral raise is 1 rep)
- Stand in a neutral position with your knees slightly bent and feet about hip width apart. Engage your core and roll your shoulders back
- With weight in hands palms should start by facing your body and arms straight
- Raise weights up to shoulder height for a front raise and back down then bring weights to your sides and raise a second time just below or level to the shoulders for a lateral raise.

Front to Lateral Raise

(10 each side)
- Kneel down on the mat and hold the handle of a single dumbbell with both hands
- Start with the weight down to one side of the body and bring the weight across the front of the body, engaging the core as the weight crosses to above the opposing shoulder
- Make sure arms are extended out straight and your arms do the majority of the motion with little rotation in the core

Kneeling Wood Chop

- Stand in a neutral position with your elbows tucked in and palms facing up
- Roll your shoulders back and curl weights up to shoulders
- Rotate arms out to bring weights on top of shoulders and press above head
- Use legs to help lift above head if heavy, NOT back

Curl to Press

Seated DB Press Ups (pulsing)

Round 1- Shoulder Focus

- Stand in a neutral position with shoulders back, core engaged, and knees slightly bent
- Take elbows back just slightly behind the back and  have palms facing up in supinated position
- Curl weights up to shoulders then turn the weights to a neutral position so the palms are facing inward and slowly lower back down to start position

Curl to Reverse Hammer Curl

- In one fluid motion press one dumbbell above head and as you do so bring the other dumbbell down to shoulder height
- Continue in back and forth motion keeping chest out and shoulders back
-Keep knees slightly bent and core engaged as to not use lower body when lifting

Seesaw Press

(10 each side)
- Start in high plank position with hands directly lined up beneath the shoulders and feet straight down from hips
- With a dumbbell in one hand turn palm facing up or in a supinated position and serve outward.
- Keep hips pointing down to the ground and avoid turning out

Serve the Platter in Plank

Arm Circles (forward)

Round 2- Bicep Focus

(10 each side)
- Sitting at the edge of a chair or bench hold the head of the dumbbell with your hand
- Bring weight behind the head and press up over head keeping the head of the dumbbell pointing towards the ceiling

Single Arm Tricep Extension

- Begin by taking a resistance band or theraband and folding it in two or until it is about the width of your shoulders.
- Place your dumbbells through the end loops of the band
- Hold the dumbbells and end of band and bring them above your head with the palms facing away from you
- Pull down against the resistance bringing the band behind your head and squeeze the shoulder blades down
- Keep your core engaged to help keep eliminate using the low back and knees slightly bent to help with stability

DB/Band Pulldowns

- Sit on a level surface and place hands right next to hips
- Step legs out with legs straight or bent (straight is advanced, bent is modified)
- With elbows pointing backward lower your body until arms are about 90deg then extend back up

Tricep Dips

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

Round 3- Tricep Focused

Shoulders, Biceps + Triceps

Upper Body and Core

Shoulders + Triceps

Shoulders, Biceps + Triceps

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