Name: Playbook - Bridget Bollig - Shoulders & Triceps
Uploaded: 2023-11-22T12:19:29.643Z
Duration: 60 min
Description: Shoulders & Triceps

I love the way it is set up! The videos help so much! I like that it shows how many sets of each and how much rest. I feel really confident after doing the whole plan!

Kimberly

Shoulders & Triceps
- Dumbbell shoulder press 4x8-10
- Rear delt fly 3x10-12
- Lateral raise 4x10-12
- Alt. front raise 3x10-12
- Tricep dip machine 3x8-12
- Dumbbell skull crushers 3x10-12
- Cable tricep pushdown 3x10-12

Cardio: 30-45 minutes

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Rear Delt fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

Tricep dip machine

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Shoulders & Triceps

Community

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