Name: Playbook - Boss Everline - W4/D3 Shoulder and tricep
Uploaded: 2021-06-29T16:18:48.695Z
Duration: 45 min
Description: W4/D3 Shoulder and tricep

Mike

Milena

Iggy

Steven

Jerome

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 Mullen

Jarrad

W1/D1 Legs and abs

Man one of the best workouts I’ve ever did 💪🏾

Nicholas McGlown

W1/D2 Chest and biceps

W1/D3 Shoulders triceps

Mr. Kourtney Scipio

W1/D4 Back and hamstrings

Even tho it was only 2 workouts it was very intense

Anthony

W1/D5 Legs and core

Kendal

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

I’m getting used to the intensity after 2 weeks. Still kicked my but

Peter

W2/D4 Legs

Simminto

W2/D5 Fullbody

W3/D1 Legs and abs

Brendan

W3/D2 Chest and biceps

W3/D3 Shoulders triceps

W3/D4 Back and hamstrings

W3/D5 Legs and core

W4/D1 Back and hamstrings

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

W4/D2 Chest

W4/D4 Legs

Great workout need new workouts 💪🏻💪🏻💪🏻

W4/D3 Shoulder and tricep

Community

More workouts from Boss Everline