Name: Playbook - Crystal Renee - W1/D1 Shoulders & Arms
Uploaded: 2023-01-02T04:58:44.007Z
Duration: 30 min
Description: W1/D1 Shoulders & Arms

I found three sets of 12 to be great for me with this workout!

Jenise

Alright everyone!! This is day 1 of getting stronger!! 🔥

You will need 3-4 sets of dumbbells for this workout (very light-heavy)

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Complete the following two exercises for 30 seconds each for two rounds to warm 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

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps
While increasing the weight each round!! 💪🏼
Rest as needed!

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

Dumbbell lateral raise

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

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Dumbbell bicep curls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Dumbbell shoulder shrugs

- Bring arms straight back
- Thumbs should be facing down

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Reverse Y Raise

Circuit 1

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

While increasing the weight each round!! 💪🏼

Rest as needed!

- Hold the dumbbells with your palms facing away from you
- Take 5 seconds to go down slowly
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Negative Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- after the hammer curl lift weights up to a fly

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Dumbbell hammer curl to fly

- Stand in a stable position
- With a kettlebell swing it around your body in a circular motion passing it from hand to hand and front to back 
- Repeat for desired reps

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

DB around the world

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


First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Dumbbell cross body skull crushers

Circuit 2

You will complete the following for 4 rounds increasing weight each round 
First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Rest as needed!

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

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Dumbbell standing shoulder press

-  Keep elbows pointed to the floor
- Curl dumbbells up towards your shoulders 
- Lower them half way down, lift them back up to the top
- Lower slowly back to starting position

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Wide curls

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

Bent over corkscrew dumbbell rows

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

First round is 21 reps
Second round is 18 reps
Third round is 15 reps
Fourth rounds 12 reps

Increasing the weight each round if you can!

W1/D1 Shoulders & Arms

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