Name: Playbook - Ashley Ta - W1/d4 Shoulders
Uploaded: 2024-03-11T12:48:25.660Z
Duration: 35 min
Description: W1/d4 Shoulders

For this workout you will need three sets of dumbbells: a light set, a medium set & a heavy set. You will also need a workout bench, but you can also utilize a chair/sofa in place if you don’t have one.
If at all you feel a certain exercise is too challenging for you, please direct message me so we can work on a solution to modify it for you. Everything can be modified, and please don’t feel embarrassed to ask. I would rather you ask me and we work up to it, than you not ask and don’t properly build up to it.
If you wish to add cardio, I suggest you always add your cardio at the END of a workout.

Lastly— I’m proud of you for showing up! Now, let’s get this workout done! :)

- pick you “light” dumbbells for this workout (I use a pair of 5lbs).
- standing in a tall, upright position, raise the dumbbell up directly above your head.
- Slowly rotate your arms down and outward in a “O” figure around your body, meeting the dumbbells together near your belly button.

- Follow the same path back to the top.
This is a slow motion and doesn’t need to be fast.

Dumbbell around the world

Using two dumbbells that you are comfortable doing 10-12 reps with, sit with your feet firmly on the floor and press the dumbbells straight above your head.
Slowly lower them towards your shoulders and then back up to the starting position.
This is not meant to be a fast movement, and if you feel you can preform this movement fast— up your weights a bit :)

Dumbbell seated shoulder press

- Using a “light” to “medium” set of dumbbells 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Using your “medium” to “heavy” dumbbells
- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Using your “light” to “medium” dumbbells - Imagine you are making a “Y” with your arms
- Hold your dumbbells with your palms facing outwards and then slowly contract downward towards your shoulders 
- This is not meant to be a fast movement.
Go slow and controlled, also lighter weight is often more here.

Dumbbell Y press

W1/d4 Shoulders

Laura

Great workout to do at home or at the gym! Legs are jello

Renee

Sarah

W1/d1 legs

Ooh girl body weight dips kicked my ass!! Bet your tush I did 11 instead of 10 just to prove myself that yes the fuck I can!!!

Chanel

Jenaka Schwab

W1/d2 Chest & Triceps

And I thought leg day was hard 🥵 absolutely amazing!

Lainey

W1/d3 Cardio & core

W1/d5 Back & Biceps

Mary Rose

Great leg day! Made some adjustments because of DB availability, but leg day is finished!

Paige

W2/d1 Legs

Kate

I love your app. I use it all the time but don’t always document it. It’s hard to work out from home on your own and this makes it so much easier. I started doing weight training 32 weeks ago and was getting so bored before I downloaded this.

Debby

W2/d2 Chest & Triceps

W2/d3 Cardio & Core

W2/d4 Shoulders

W2/d5 Back & Biceps

Leg day is NOT my favorite lol, but this workout was 🔥🔥🔥!! Definitely going to feel this tomorrow! 🥵

Tabitha

W3/D1 Legs

W3/D2 Chest & triceps

W3/d3 core & cardio

W3/D4: shoulders

W3/D5 back & biceps

Lexi Cummings

W4/d1 legs

W4/d2 chest & triceps

I absolutely love your core portions.  They’re really challenging for me, but I know I’ll get there. 🫶🏽

Dottie

Great workout! I had to modify because I’m injured 🤕. But! It was a good one!

W1/d4 Shoulders

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