Name: Playbook - Crystal Renee - W1/D1 Shoulders, Biceps & Triceps
Uploaded: 2024-02-01T22:56:56.480Z
Duration: 30 min
Description: W1/D1 Shoulders, Biceps & Triceps

Hey everyone!! 
Who’s ready for another 6 week dumbbell program!! These will be mainly all supersets! (No rest between the exercises until the round is completed)

Hope you enjoy as much as I did with these workouts!!

Who’s grateful God gave them a body to exercise?! 

Time to get after it!! 💪🏼

Perform the following two exercises back to back with no rest to get warmed up!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Warm up

Perform the following three exercises with no rest. Rest after each round for 20 to 30 seconds. Complete three rounds.

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

*15 on each side

✨Modification- side plank hold for 15 seconds each side

Side plank hip raises

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Bring knee to elbow alternating knees 

*10 each leg

Plank spider crunches

Core circuit

Alternate back & forth between the two exercises for 3 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30-60 seconds.

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
-12 total

✨Modification- Hold 20 sec plank hold

Commandos

Superset 1

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

✨Modification- Modified push-ups

Push-ups

Superset 2

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Superset 3

Perform the following superset with no rest between the 2 exercises. Rest 20 seconds after each round. Complete 3 rounds

- 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

- Hands shoulder width apart and raise to upper chest level

Upright row

Superset 4

- Keeping shoulders, hips and knees inline
- Curl the dumbbells up, bringing your elbows back
- The dumbbells keep close contact with the body at all times
- Lower the dumbbells the same way

Dumbbell drag curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

W1/D1 Shoulders, Biceps & Triceps

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