Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS & CHEST
Uploaded: 2023-04-13T02:50:34.964Z
Duration: 45 min
Description: MONDAY - SHOULDERS & CHEST

- Use a barbell if you have one.
- Remain tight through your core. Do not bend knees or squat to raise weight.
- Press overhead.

Strict OH press

Kneeling press

- Hammer curl dumbbells to 90 degrees
- Keeping your elbows bent, raise your arms to shoulder height
- Extend your arms to straight
- Lower back to starting position

Seated Poliquin raise

- if you don’t have a jump rope, mimic the same motion and jump in place

Jump rope

Circuit 1

Db front big circle

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep dips

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Sprawl

Circuit 2

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Band Lateral raises

- Keeping palm pointed to center, raise the dumbbell until you reach shoulder height
- Lower with a slow and controlled movement

Single dumbbell front raise

Circuit 3

MONDAY - SHOULDERS & CHEST

Bree

Celene

I loved it, I got a good sweat in. Was able to finish half gallon of my hydro jug!!

Ileana

Shoulders & triceps

SHOULDERS & CHEST

SHOULDERS & TRICEPS

MONDAY - SHOULDERS & TRICEPS

Good for the first day. Right amount of challenge to get started.

Victor

MONDAY - SHOULDERS

Owwww! My arms are gonna hurt tomorrow!!! 🔥🙌

Lauren

MONDAY - SHOULDERS & BICEPS

MONDAY - SHOULDERS + CORE

So good!! The Y presses really got me! 😅

MONDAY - SHOULDERS & CHEST

More workouts from Aubree Aldous