Name: Playbook - eFitmama - W1/D4 - Shoulders, Chest, and Triceps
Uploaded: 2023-05-13T13:02:30.631Z
Duration: 50 min
Description: W1/D4 - Shoulders, Chest, and Triceps

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

Cody

Kylee

Becky

Marina

Juliana Fanning

Lisa

Warm up: 10-15 minutes of low impact cardio of your choice

Equipment: a couple sets of dumbbells, light to medium and medium to heavier

Optional finisher: 10-20 minute walk on the treadmill or outdoors

Upward fly

10 each arm

As you kickback, elbow should go out at a 90 degree angle

Single arm lateral tricep kickback

Superset 1

Upright row to front raise

Static hold front raise + single arm lateral raise

Superset 2

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple Exercise - Chest press

*Staple Exercise - Seated shoulder press

*Staple Exercise - Triceps kickbacks

Circuit

12 reps total, 6 each arm alternating

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Kneeling alternating Arnold press

Kneeling overhead extensions

Superset 3

W1/D4 - Shoulders, Chest, and Triceps

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

Jessica

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

W1/D2 - Back and Biceps

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

W1/D3 - Lower Body

W1/D5 - Full Body + Mobility Stretching

Holy crap! Great workout!! 🏋️‍♂️

Kori

W2/D1 - Full Body Circuits

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

W2/D2 - Biceps, Triceps, and Core

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

W2/D3 - Lower Body

Shannon

W2/D4 - Back, Shoulders, and Chest

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

Lydia

W2/D5 - Full Body AMRAP

Stefanie

Laura

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

Nicole

W3/D3 - Lower Body

W3/D4 - Upper Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W1/D4 - Shoulders, Chest, and Triceps

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