Name: Playbook - Boss Everline - W2/D3 Shoulder and tricep
Uploaded: 2021-01-18T11:46:45.683Z
Duration: 45 min
Description: W2/D3 Shoulder and tricep

Mike

Milena

Tyeisha

Brandon Mullen

Tariro

Nita

Great. I don’t have the proper elastic band to do the triceps extensions so i did bicep curl instead. 
Have a good day

Jose Gomez

Sterling

Really good. The other day I could not make the gym and I was very agitated. I’m thankful for this program, it really does push your mind to make workouts the “Norm”

Patricia

Melissa

Brooklynstar

Tough running but the weights workout was good

Raymond

Joel

Chef Ray

Valerie

Anthony

Ruben

Ryan

John Baker

Thomas Hampton

Olivier

Spencer

Jozanne

Feeling great. Pushing for more out of myself each round!

Emiko

Elijah Figueroa

Jonathan Favors

Leg days seem to be right but upper body days seem a little
Light. Could probably incorporate a little more on those days. Just a thought..

Michael

Joseph Marin

Lisa

Sean Cobb

rain or shine dont matter!! get to the grind😤💪💪💯💯

Steven

Mika

Damn those tricep were burning 🥵 but it’s was all good, loved it as always !

Xavier

Great! The alt shoulder press when it says 12, does that 12 each shoulder so 24 total?

Alex

Daijon

Commit to the process and the process will commit to you!! Let’s go!!!

Super. On the floor catching my breath. Time to stretch!

soufiane

Shoulders and Triceps are my favorite! Always get a good pump in!

Chloe

Roderick

Good NYE workout today to make a statement for this year and a good start for the next!

Justin

Great post-Christmas workout!  Merry Christmas to you and yours!

Peter

It was great today! Another day in the bag! This is what living feels like!

Martin

1 mile run

Set 1
DB alternating shoulder press 
Lying floor tricep ext 
 
Set 2
DB Lateral raises with static hold 
DB Upright row 
DB Single arm overhead tricep ext
 
Set 3
Lying no weight or super light shoulder press 
Banded or cable tricep ext 
Chair or bench dips

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

1 mile run

- Sit on the floor with your legs extended and back straight
- Press both dumbbells up
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alt shoulder press

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down
- Raise the dumbbells engaging your triceps

Floor tricep extensions

Set 1

- 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

- 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 in one hand
- Extend your arm engaging your tricep
- Come back in a controlled motion
- Keep your core tight

Single arm OH tricep extension

Set 2

- 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

- Hold the band with your palms facing each other
- Extend your arms keeping your elbows close to your body
- As you extend engage your triceps

Tricep extensions

- 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 3

W2/D3 Shoulder and tricep

Brandon

Mitchell

W1/D1 Legs and abs

Elizabeth

Kenneth

W1/D2 Chest and biceps

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

Blake

W1/D3 Shoulders triceps

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/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.

Gabriel

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

W2/D3 Shoulder and tricep

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