Name: Playbook - Don Saladino - W9/D3 Shoulders & Triceps
Uploaded: 2023-11-29T23:53:24.920Z
Duration: 45 min
Description: W9/D3 Shoulders & Triceps

Graeme

Today's Workout:
-Warmup
-Seated DB Press 
-DB Side Raise
-Cable Rear Delt 
-Front Raise 
-DB Shrugs  
-Skull Crushers 
-Cable Overheads
-Rope Pushdowns

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- grab KB by Horn
- press weight overhead
- bottom up helps work on stability

KB Bottom Up Press

Start by grabbing an overhead bar tightly, using an overhand grip. This is your starting position. 
Hang for the designated amount of time, avoiding swinging.

Hang & Holds

- Pull the band apart to get a good stretch

Band Splits

Warmup

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated Arnold Press

4 Rounds. 3 Exercises. 1 Minute rest between rounds.

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

Dumbbell Side Raise

Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended with the elbows flared out. This is your starting position.

Pull the cable towards your chest. Continue this and exhale until your arms start to go behind your back.

Return to the starting position and repeat for the designated number of reps.

Cable Rear Delts

- Raise the dumbbells forward and up until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raise

Circuit

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

Dumbbell Shrugs

Lie on a flat bench with a dumbbell in each hand. Extend your arms in front of you and keep your palms facing in. This is the starting position. 

Keeping your upper arms stationary, inhale and lower the dumbbells until they are near your ears. Then. use your triceps to lift the weights up back to starting position.

Repeat for the designated number of reps.

Dumbbell Skull Crusher

Attach a rope to a pulley machine, and grasp it with both hands overhead keeping your elbows close to your head and your knuckles facing the ceiling. This is your starting position. 

Lower the ropes behind your head without moving your upper arms.

Return to the starting position and repeat for the designated number of reps.

Cable Rope Overhead Triceps Extension

- Start with your arms at about 90 degrees 
- Push the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Stay upright and don't allow for your shoulders to overpower

Tricep Rope Pushdown

W9/D3 Shoulders & Triceps

Start Here

Other programs on app stink.  Too easy so glad you had another one to buy.  You deserve to successful

Speed

Scott

Bomb

W1/D1 Chest & Biceps

Soldier up! Thank you Don for these amazing workouts

Rachel

Jeff

Jarrad

W1/D2 Back & Abs

Kolton

W1/D3 Shoulders & Triceps

Dylan

W1/D4 Legs

Are the leg workouts 10 on each leg or 10 total reps?

Devin

W1/D5 Superhero Day

Joe Rainone

Finally made it to Week 2, after so many false starts. Injuries, work, laziness, etc...I'm gonna do this. I promise

Craig Dunlap

W2/D1 Chest & Biceps

Gabriel

This just keeps getting better and better. I love it

Tate Smith

W2/D2 Back & Abs

Dave

W2/D3 Shoulders & Triceps

Chris

Jordan Hobbs

W2/D4 Legs

Stephanie

Feelin Ryan Reynolds Green Lantern strong. Not quite Deadpool strong yet!!

Adam

W2/D5 Superhero Day

Awesome, whole first progression was great.

I am loving these workouts! I’ve been working out since April but I was inconsistent- either a lot of cardio or only weights, or sometimes an hour of each because I wasn’t getting results. It’s been a couple weeks since I’ve started this program and already I’m able to use heavier dumbbells and I’m feeling stronger!

Sarah

W3/D1 Chest & Biceps

I’ve been kind of embarrassed to admit it but I can’t do 1 pull up, so that’s left me feeling a little defeated. I’ve been able to look up alternatives to help me get closer to being able to do pull ups (and I have ordered resistance bands to help with both pull ups and push ups) but I was wondering if maybe there were any exercises or modifications you’d recommend? I love these workouts, right now I’m doing lateral pull downs (wide grip) and dead hangs but I was wondering if there was anything else I might be missing? Thanks!!!

W3/D2 Back & Abs

Jeremy

Jason

W3/D3 Shoulders & Triceps

Renato

W3/D4 Legs

Arnie

W3/D5 Superhero Day

W4/D1 Chest & Biceps

W4/D2 Back & Abs

It should really be a video that just goes so I stay connected with my trainer rather than little segments. It feels cheap, and takes away from my overall enjoyment of the work out.

W4/D3 Shoulders & Triceps

Love Hate relationship with leg day ❤️ 🖕🏻

W4/D4 Legs

W4/D5 Superhero Day

W5/D1 Chest & Biceps

Still kicking my ass & I’m digging it ❤️

W5/D2 Back & Abs

W5/D3 Shoulders & Triceps

Sub deadlifts for back squats, do deadlifts on back day. Love the pump of leg day every week.

W5/D4 Legs

Not the greatest workout, but def not the worst. At least it’s done! Consistency is 🔑

W5/D5 Superhero Day

Getting stronger for sure. Went up 10 lbs. on bench 👏🏻

W6/D1 Chest & Biceps

cyril

Great back burner. My back needs some foam rolling after this one.

W6/D2 Back & Abs

The perfect end to the week for me!  Boulder shoulders in the making 💥 👊🏻 💥

W6/D3 Shoulders & Triceps

Kevin

W6/D4 Legs

W6/D5 Superhero Day

After a week off because of pain… completing week 6 again… I’m back to finish the program.

No matter my day working out always makes me feel better.

Jamie Hayes

W7/D1 Chest & Biceps

For what you charge it should be a video lube like your training us kinda like beach bodies your videos are remedial and it’s kind of sad because you’re such such a good trainer

Had to take a little time off due to shoulder fatigue but back at it and still loving it!

W9/D3 Shoulders & Triceps

Community

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