Name: Playbook - Boss Everline - W1/D3 Shoulders triceps
Uploaded: 2021-01-18T11:48:47.191Z
Duration: 45 min
Description: W1/D3 Shoulders triceps

Good workout. I did a couple more sets than the listed but shoulders on fire.

Blake

Mike

Tyeisha

Jose

Very hard and effective. I feel strong today. Thanks

Milena

Brett

Good workout did a extra set I ran after my workout

Rezoe

Shimmy

Quick and to the point!💪🏿💪🏿💪🏿

Kofi

Kevin

Brandon Mullen

Tylan Tatum

Tariro

Koyo

Alvin T

Kenneth

Jose Gomez

Brandon

Better. Slow and steady. I’m getting there.

Patricia

Shirreefa

Brooklynstar

Ronyell

Noreen

Chyna

Liam Mcmahon

The workout simple and easy. Idea for my morning session.

Jon Kelly

Chrisitan Bynum

Steven

Karla

Shelinder

Randy

Great, thanks for being the motivation for me to get started again.

Suzanne

It was tough. Only used 10 and 15 pound dumbbells but I really felt the burn.

Joshua Oquendo

Brendan Weatherholt

Antonio

Raymond

Day 3 we got it IN!!! Even when I didn’t want to, felt good 💪🏽

Deonte

V’Dollas

Joel

Justin

Chef Ray

1 mile run

Set 1
DB shoulder press 
DB kick backs 
 
Set 2
DB upright row 
Lateral raises 
Dip on bench for time 
 
Set 3
DB front raises 
DB tricep extensions
40 in and outs

Recommended to run 1 mile finishing in under 10 minutes. If you need to walk, aim to finish under 12 minutes.

1 mile run

- Hold the dumbbells with your palms facing away from you
- Your arms should be at 90 degrees
- Press the dumbbells up engaging your shoulders 
- Come down in a controlled motion

DB shoulder press

- Hinge at the hips leaning forward 
- Keep your back straight And your arms parallel with the floor
- Raise the dumbbells engaging your triceps 
- Make sure only your forearm is moving

DB tricep kickbacks

Set 1

- Hold two dumbbells with your palms facing you
- Raise the dumbbells bringing your elbows out
- Raise until you reach chin 
- Come down in a controlled motion

DB upright row

- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height 
- Come down in a controlled motion

DB lateral raise

- Place your hands on a bench with your palms facing away from you
- Bend at the elbow to come down 
- Come down until your arms reach 90 degrees
- Extend your arms engaging your triceps to come up

Bench chair dips

Set 2

- Start with a shoulder width stance with two dumbbells I y our hands
- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height
- Come down in a controlled motion

DB front raises

- Hold the top of the dumbbell with both hands
- Extend your arms keeping your elbows close to your head
- Engage your triceps as you extend

OH tricep extensions

- Sit on the edge of a bench
- Extend your legs bringing them off the ground
- Bring your knees in towards your chest 
- Engage your abs as you come in

In and outs

Set 3

W1/D3 Shoulders triceps

Mitchell Life

W1/D1 Legs and abs

Shaggy

Elizabeth

W1/D2 Chest and biceps

I did jump rope for 10 min straight instead of running 1 mile bc my baby is asleep. Is it also good for the program?
Anyway it was hard especially the rdl to lunge

W1/D4 Back and hamstrings

Very humbling and tough for being so basic. I wasn’t ready for that volume of sit-ups.

Rashad

W1/D5 Legs and core

W2/D1 Back and hamstrings

Great workout but it reminds me how weak I am...

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

This one killed me this morning great workout though

W2/D5 Fullbody

Was just enough to be tough. Really good!

I’ve been off it for while this was exactly what I needed.

Mido

W3/D1 Legs and abs

Good workout wasn’t feeling it but got it done 💪🏻💪🏻

W3/D2 Chest and biceps

Larissa

W3/D3 Shoulders triceps

Snooby Consty

A good workout today. I’m not sure about the grip on the bent over db exercise which I noticed added tension to the shoulders. I just have to be conscious of packing my shoulder and watching the grip to not aggravate a injury.

Gabe

W3/D4 Back and hamstrings

Khadija

W3/D5 Legs and core

Jennifer

W4/D1 Back and hamstrings

Nandio

W4/D2 Chest

Little dehydrated this morning do I didn’t do the last round…. We’ll be more prepared tomorrow

W1/D3 Shoulders triceps

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