Name: Playbook - Brooke Bohning - W7/D3 Shoulders, Biceps & Triceps
Uploaded: 2024-05-01T17:43:00.962Z
Duration: 60 min
Description: W7/D3 Shoulders, Biceps & Triceps

Mikaela Secore

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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HOW TO ⤸
1️⃣ stand with feet hip width apart
2️⃣ brace your core
3️⃣ start with a barbell, plate or dumbbells at your collar bone
4️⃣ press the weight above head, keeping a slight bend in the elbows at all times
5️⃣ slowly lower back down

ALTERNATIVES ⤸
▫️ dumbbells, kettlebells or a plate
▫️ preloaded barbell
▫️ smith machine seated
▫️ seated dumbbell press

Standing Shoulder Press

HOW TO ⤸
1️⃣ lying flat on a bench, bring two dumbbells together with arms straight above you
2️⃣ lower the dumbbells down to the chest 
3️⃣ push through the triceps and chest to bring the dumbbells back up to starting 
4️⃣ remember to never lock out your elbow joint!


ALTERNATIVES ⤸
▫️ plate chest press
▫️ close grip barbell bench press
▫️ push ups
▫️ close grip tricep push ups
▫️ incline push ups (hands on a bench)

Close Grip Dumbbell Chest Press

HOW TO ⤸
1️⃣ start by bracing your core with a slight bend in the knees
2️⃣ keep your upper arms pinned at your sides 
3️⃣ bring the cable attachment down towards your hips, straightening your arms and engaging your triceps
4️⃣ keep a slight bend in the elbows (don’t lock out) to prevent injury and maintain joint safety

ALTERNATIVES ⤸
▫️ dumbbell tricep kickbacks

Cable Tricep Pushdown

HOW TO ⤸
1️⃣ start with dumbbells at your sides
2️⃣ keep a slight bend in the elbow
3️⃣ raise the dumbbells out to your sides at eye level 
4️⃣ slowly lower back down to starting 
5️⃣ dumbbell should not be higher than your shoulder 

ALTERNATIVES ⤸
▫️ single arm cable lateral raise

Lateral Raise

HOW TO ⤸
1️⃣ start with dumbbells at your sides
2️⃣ brace your core
3️⃣ slight bend in the elbows
4️⃣ raise the dumbbells up to eye level, focusing on engaging your shoulders
5️⃣ slowly lower back down 

ALTERNATIVES ⤸
▫️ cable rope front raise

Front Raise

HOW TO ⤸
1️⃣ start with dumbbells in each hand and palms facing up
2️⃣ keep your upper arm / elbows pinned at your sides
3️⃣ curl the dumbbells up to the collar bone 
4️⃣ slowly bring the dumbbells back to starting
5️⃣ always keep a slight bend in the elbows to ensure joint safety

ALTERNATIVES ⤸
▫️ ez bar bicep curls
▫️ alternating bicep curls
▫️ hammer curls (neutral grip)
▫️ cable bicep curls

Bicep Curls

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Was able to up weight such a good feeling

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Workout was amazing as always 🙌🏼 also loving the color update in the app!

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Day 1 of phase 2 I definitely feel stronger

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this one was a killerrrrr and i mean that in the best way possible. I’m gonna sleep like a rock tonight 😂

W7/D3 Shoulders, Biceps & Triceps

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