Name: Playbook - Ashley Palmer Fitness - Shoulders + Triceps
Uploaded: 2024-01-05T21:11:45.534Z
Duration: 60 min
Description: Shoulders + Triceps

This workout is going to leave your arms feeling so good! And a little like jello haha but that's a good thing. Make sure to increase your lifting weight if you've been working with the same weight for a while now to increase that lean muscle mass (no you won't get more bulky I promise)

- Sit down in a v-sit position
- With back supported hold two dumbbells above your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Keep back straight and tall

Seated Shoulder Press

- Lie on a bench or mat
- Holding a single dumbbell, bring it down to the chest
- Press straight up extending arms straight
- Bend the elbows bringing the weight all the way over the head and back up

Press to Pullover

- lean against a wall keeping shoulder touching the entire time
- Step feet out away from the wall about 1 foot distance
- Bring dumbbell in front of the body and pull laterally out and back toward wall.

Leaning Lateral Raise (10 each side)

- Hold 2 weights in supinated position with hands
- Bring arms up to square keeping elbows level with shoulders
- Referring to the elbows, pulse them up/down going from chin to forehead
- Do for allotted time or reps

Press Ups

Shoulder + Tricep Circuit 1

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Skull Crushers (double or single dumbbell)

- Stand in a neutral position with core engaged, knees slightly bent and torso tall
- Take one dumbbell down straight on one side with the hand supinated or palm facing up
- Pull dumbbell out to the side and around up to above the head
- Your elbow should bend about halfway through or about when you reach your chest

DB Half Circles (10 each side)

- Sitting at the edge of a bench or chair bring one DB behind your head holding the head of the weight
- Keeping the head of the DB facing the ceiling press in an upward motion extending your arms straight then back down

Tricep overhead Extension

- With one dumbbell in hand, lean forward with core engaged
- Start with elbow tucked in and dumbbell flexed to your bicep
- Extend arm down until straight and squeeze the tricep

S.A. Tricep Kickback (10 each side)

Shoulder + Tricep Circuit 2

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