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

Rachel

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

Venecia

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

W4/D3 Shoulder and tricep

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