Name: Playbook - Bridget Bollig - Shoulders & Triceps
Uploaded: 2023-11-22T12:19:29.663Z
Duration: 60 min
Description: Shoulders & Triceps

Shoulders & Triceps 
- Barbell shoulder press 4x8-10
- Rear delt fly 3x10-12
- Lateral raise 4x10-12
- Alt. front raise 3x10-12
- Close grip bench press 3x8-10
- Overhead tricep ext. 3x10-12
- Cable tricep pushdown 3x10-12

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell 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

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

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

Cable straight bar tricep pushdown

Shoulders & Triceps

Dumbbell Shoulder Workout

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!

Shoulders & Triceps

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