Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS & TRICEPS
Uploaded: 2023-04-13T02:50:34.953Z
Duration: 45 min
Description: MONDAY - SHOULDERS & TRICEPS

Progressively add weight each round as you decrease number of reps.

Military press - pyramid

- 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

- 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

DB front raises

Circuit 1 - Superset

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
- Repeat, alternating arms

Alternating arnold press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Circuit 2

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

Lunge row to twist press

Narrow press

Circuit 3

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

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

Shoulder taps

Circuit 4 - Superset

MONDAY - SHOULDERS & TRICEPS

Bree

Celene

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

MONDAY - SHOULDERS & TRICEPS

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