Name: Playbook - Derek Pratt - Day 2: Shoulders & Triceps Workout
Uploaded: 2022-01-28T17:16:10.826Z
Duration: 45 min
Description: Day 2: Shoulders & Triceps Workout

Samya

Devon

Wow, great burn and so amazing!  Complete workout!

Thanks

Jonathan Pratt

This series of exercises will focus on the shoulders and triceps. We will only be using the cable machine for these circuits.

This is round 1 of 2 for our shoulders and triceps circuits. We will be keeping a face pace during this workout. Always make sure you are using good form!

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- grabbing the rope with both hands keeping your arms straight raise the rope to chest height
- repeat

Rope Front Raises

- Hinge forward keeping a bend at your knee
- Holding cables in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

tricep kickbacks

- Start with your arms at 90 degrees
- Press the cables straight up
- Lower with a slow controlled motion

Cables standing shoulder press

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

Straight bar shoulder shrugs

Round 1

Round 2 of 2! Great job finishing round 1. One more circuit to crush for the day. Let’s keep it going one rep at a time!

-one arm at a time 
- keeping the arm straight 
- raise it up laterally and stop when your arm is parallel with your shoulder 
- repeat till complete 
- switch arms

Single Arm Lateral Shoulder Raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Hands shoulder width apart and raise to upper chest level

Upright row

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

-holding the cables on each side shrug the shoulders up and down until completion

Day 2: Shoulders & Triceps Workout

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