Name: Playbook - Boss Everline - W3/D3 Shoulders triceps
Uploaded: 2021-06-29T16:18:15.524Z
Duration: 45 min
Description: W3/D3 Shoulders triceps

Mike

Jarrad

Brendan

Willis

Iggy

Steven

Jerome

Aziz Shahid

Govardhanan

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

Venecia

Awesome pushed through it was challenging but I’m loving it day 1 in the pocket !!!

Christina Kohfield

W1/D1 Legs and abs

Rachel

Austin

W1/D2 Chest and biceps

W1/D3 Shoulders triceps

It was challenging but felt really good. Thank you for this workouts!

Jack

W1/D4 Back and hamstrings

W1/D5 Legs and core

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

Oh man, that was a good one. Like always, THANK YOU!!

W2/D5 Fullbody

W3/D1 Legs and abs

W3/D2 Chest and biceps

W3/D4 Back and hamstrings

W3/D5 Legs and core

W4/D1 Back and hamstrings

Omg it was so hard today.. you killed me 😳🥵😭

Milena

W4/D2 Chest

W4/D3 Shoulder and tricep

W4/D4 Legs

Great workout need new workouts 💪🏻💪🏻💪🏻

W3/D3 Shoulders triceps

Community

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