Name: Playbook - Chad Hackman - Shoulders/Arms/HIIT
Uploaded: 2021-02-01T19:33:31.270Z
Duration: 60 min
Description: Shoulders/Arms/HIIT

Thanks for helping me make modifications on the HIIT.

Beth

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Devin Bucks

Hands should be a little wider than shoulder width. Keeping your back straight, push the bar over your head and back to your chin. Feet should be shoulder width.

Standing Barbell Shoulder Press

Standing Dumbbell Lateral Raise
Bent Over Dumbbell Fly

Stand tall with your back straight. Lift your arms until they are parallel to the ground. Making sure to bring those elbows up.

Standing Dumbbell Lateral Raise

Targeting the back of the shoulders here. Keeping your back as flat as you can, extend your arms out to the sides of your body just about shoulder height. No need to go any higher.

Bent Over Dumbbell Fly

Shoulder Superset

Lying Dumbbell Tricep Extension
Rope Pressdown

Keeping your elbows pointing straight up to the sky, slowly lower the weights towards your shoulders, breaking 90 degrees.

Lying Dumbbell Tricep Extension

Keeping your elbows tight to the sides of your body, raise the rope up so that your hands break 90 degrees. Then pull apart the handles at the bottom of the movement.

Rope Pressdown

Tricep Superset

EZ Bar Cable Curl
Reverse Grip Cable Curl

Grab the widest part of the EZ Bar attachment with an underhand grip. Curl the bar up to your shoulders, keeping the elbows tight to your sides the entire time. Don’t use your back for momentum.

EZ Bar Cable Curl

Grab the EZ Bar (Zig Zag Bar) with an overhand grip at the widest part.

Reverse EZ Bar Curl

Bicep Superset

Start in a low squat position with your feet slightly wider than shoulder width. Jump up, bringing your feet together and then return to the starting position. When you jump your feet out wide, land in that squat.

Squat Jacks

Shoulders/Arms/HIIT

1mor

Legs and Core

Back and Biceps

Melissa Flanagan

Chest and Triceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Week 1 Day 3

Chest/Triceps/HIIT

Kate

Awesome workout! The built in timer was really beneficial

Legs/Core/HIIT

Chest/Back/HIIT

Rebekah

Legs/Core

This app is awesome and so easy to use!! I never know what to do when I walk into the gym. Now I just pick an area of my body that I need work on and the app plans it out for me! Simple, easy to use, and it even helps me keep count on my reps! If anyone is looking for a good assistant app for the gym, this is it!

Shoulders/Arms/HIIT

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