Name: Playbook - Ashley Palmer Fitness - TUESDAY - Shoulders + Triceps + LISS
Uploaded: 2026-05-26T15:11:47.945Z
Duration: 60 min
Description: TUESDAY - Shoulders + Triceps + LISS

“Your body can stand almost anything. It’s your mind that you have to convince.”

Chest Press
Forward to Overhead Press
Body Ball Pass

Seated Press
Triceps Dips
Serve the Platter Plank

Burpee with Press
Prayer Pulses

15min Cardio

- Lying supine on bench bring the dumbbells down level with the chest
- Elbows tucked in toward the midline of the body
- Keeping arms tucked press out away from your body and back down

DB Narrow Chest Press

- With a single weight, press forward away from the chest, back to center
- Then press up overhead
- Keep core engaged by bringing belly button towards spine
- Slight bend in knees for stabilization

Forward to Overhead Press

- Start in a crouched froggy position with palms facing away from your body and leaning on your toes
- Fall forward and catch yourself. As you do this your elbows should go back and squeezing your shoulder blades together
- Push off the ground coming back to start position

Bodyweight Ball Pass

Circuit 1

- Bring dumbbells on top of the shoulders, but don't rest the weight on them
- With core engaged (belly button towards spine) press over head
- You can modify by dropping one dumbbell and holding both heads with your hands and pressing with one weight

Seated DB Narrow Press

- 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

(20s 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

Circuit 2

- Start standing, drop dumbbells to the ground and jump legs back to high plank position
- Jump back in, stand then press over head

Burpee with Press

- Bring head of dumbbell to chin or nose level
- Tuck elbows in and pulse upward

TUESDAY - Shoulders + Triceps + LISS

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