Name: Playbook - Boss Everline - W3/D3 Shoulders triceps
Uploaded: 2021-01-18T11:46:00.630Z
Duration: 45 min
Description: W3/D3 Shoulders triceps

Mike

Larissa

Tyeisha

Today was great. I can’t wait for tomorrow’s workout.

David Simpson

Koyo

Govardhanan

Patricia

Melissa

My hidden abs are killing me lol. Tough as always but love every single minute after.

Joshua Oquendo

Staying on track!! Let’s go!! 💪🏼🔥

Joel

Valerie

Anthony

Thomas Hampton

Steven

Olivier

Going great so far! It’d be cool  to see you do another IG live where you talk about your daily routine training and healthy diet wise and maybe talk about what you do warm up wise before workouts etc. Maybe an IG live planned out with a second person that you maybe train with etc. regardless thanks for this heavy motivation and positivity that you send us all in the world! 💪🏼💪🏼

Justin Bauer

Getting stronger everyday. Had to slow it down a bit because my shoulder was was hurting a for a while but I’m back at it.

Elijah Figueroa

Still getting it! 💪🏽💪🏽💪🏽

Joseph Marin

Great! I’m ready to push the limits even more!

Emiko

Lisa

Mika

Joshua J Ivory

Love the burning! The in and outs at the end give the icing on the cake

Chloe

On the side plank what exactly am I supposed to be doing? Just holding the position?

Darrius

Late start to today but had to get it in!!

Justin

Shawn

Looked easier through video😅 but definitely was a toughy! Man you’re a huge inspiration on your Instagram stories w/ all the hype talk in the morning! Thank you

Brandon Nino

Johnny

Leroy Gethers

moreno brown

Kiyana

Shelly

Eriezmus

Bruce

Warsameh

Bianca

Darnell Fuller

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 ext 
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

W3/D3 Shoulders triceps

Brandon

Mitchell Life

W1/D1 Legs and abs

Shaggy

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

Milena

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

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

W3/D3 Shoulders triceps

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