Name: Playbook - Body By KB - W4/D3 Shoulders and Triceps
Uploaded: 2023-04-16T19:29:19.558Z
Duration: 45 min
Description: W4/D3 Shoulders and Triceps

This is a hypertrophy based program - you will see that the rep schemes are 15,12,10,8 for SOME exercises 
-you should be increasing the weight each set 
-treat the first two sets of 15 and 12 reps as warm up sets - slightly challenging weights (RPE 7) 
-treat the set of 10 as a working set - challenging (RPE 8) 
-treat the set of 8 as a failure set - super challenging (RPE 9-10)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Dumbbell lateral raises

- 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

- Raise until you reach shoulder height
- Lower with a controlled movement

**10 reps per side - 20 reps total***

Alternating front raise

Upright Row / Front Raise Superset

Row the dumbbells upwards with your arms in a T position

Rear Delt Row

Rear Delt Swings

Rear Delt Superset

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pushdown (with straightbar)

W4/D3 Shoulders and Triceps

Laura

W1/D1 Lower Body

W1/D2 Pull (Back, Biceps)

Claire

W1/D3 Shoulders and Triceps

That was super hard, loved it. Need more support with the glutes kickbacks. One of the videos didn’t work and on the glute bridge there was no direction for reps or sets.

W4/D3 Shoulders and Triceps

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