Name: Playbook - Boss Everline - W4/D3 Shoulder and tricep
Uploaded: 2021-01-18T11:46:13.154Z
Duration: 45 min
Description: W4/D3 Shoulder and tricep

Mike

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

Terry G

Tyeisha

I loved it. My strength improved so much with your workouts thank you

Milena

Still getting used to, but very doable exercise.

Almost done with this program. Ready for the next.

Patricia

Yesterday was a much needed yoga session. But today I was blowing up the roof!!! Let’s get it!!!🔥🔥💪🏼

Joel

Anthony

Incredible

Thomas Hampton

Evie

I’ve got two days left before I complete the 4WK program, what do I do next!? Haha do it again? Move to something else? It’s been a solid workout for me for sure. I’ve got two Bowflex cable machines, treadmill, pull up and crunch tower bar, and a ton of dumbbells I can utilize haha(I’m slowly building/personalizing my “mini gym” at home. So far I’ve enjoyed your 4wk program with dumbbells by FAR over my Bowflex instructional “workouts” lol. Somewhat new to this stuff but learning and going harder everyday so far 👊🏼👊🏼👊🏼

Justin Bauer

Oh yes, so good! Got my heart and blood flow pumping! Muscles feeling tender

Emiko

Pushed the fucked outta me 💪🏽💪🏽

Sean Cobb

Mika

The end is just a new beginning. 2 more days. ..

Jonathan Favors

I don’t want workouts to end. They are awesome!

Elijah Figueroa

Steven

Today was a great day! Getting better everyday. Things aren’t taking as much energy. My Mike time has gone down and my workouts don’t exhaust me like in the very beginning!

Martin

Will Fisher

Whitney

Leroy Gethers

Adnan

moreno brown

Shelly

Feeling better every day 🔥🔥🥳🥳🥳

Nikky

Eriezmus

Darnell Fuller

Christina Stewart

YOURE THE GOAT BRO. Two a days was hell 🤣

Joey

Alex

Love working my trips and shoulders. Thank you

Kari

1 mile run

Set 1
DB alternating shoulder press 
Lying floor tricep extensions
 
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

W4/D3 Shoulder and tricep

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

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.

W4/D3 Shoulder and tricep

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