Name: Playbook - Erin Killeen - Shoulders & Arms
Uploaded: 2023-04-17T03:50:01.233Z
Duration: 60 min
Description: Shoulders & Arms

That one has me sweating after the first set 😅

Jessica

Kathy

Sandra

Tricep kickbacks are so hard for me!   Loved incorporating them today.

Alyssa Taliaferro

Abbie

Arms/shoulders hurt so good after this workout

Sarah Frandsen

Brooke

Awesome workout. Feeling the burn 🔥💪🏻

Nicole

Amazing workout! This app has given me so much confidence back getting back into the gym after having my son.

Meredith

Arm & shoulders are burning! Thanks!!😃

Reyna

Yesenia

Best upper body pump I’ve gotten in a hot minute 🔥

Lauren

Shelby

- Hold the bar with hands just wider than shoulder width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the body and mid-foot 
- Lower the bar back down to the starting position with control

Barbell Overhead Press

- In a seated position with a dumbbell in each hand
- Elbows bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back down to starting position with control

Seated Dumbbell Shoulder Press

- Place a rope attachment on a low pulley and stand facing the machine
- Grasp the rope with a palms-in grip
- Stand straight up while keeping the natural arch of your back and torso stationary
- Keep your elbows in close to your sides
- Use your biceps to curl the rope toward the shoulders
- Pause for a second at the top while squeezing your biceps, then slowly lower the weight back to the starting position

Cable Rope Hammer Curl

- Start by bracing your abdominals
- Tuck your elbows in at your sides and position your feet slightly apart
- Push down until your elbows are fully extended, spreading the rope apart at full contraction
- Keep your elbows close to your body and bend your knees slightly on the pushdown
- Try to keep your back as straight as possible as you push down
- Bend the elbows, returning to the starting position with control

Cable Rope Tricep Pushdown

- Stand tall, holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Pause at full contraction
- Slowly lower the dumbbells to starting position

Dumbbell Bicep Curl

- Hinge forward keeping a bend at your knees
- Holding a dumbbell in each hand, arms bent to 90 degrees at your sides
- Extend your arms back, engaging your triceps
- Lower the dumbbells with control to the starting position

Dumbbell Tricep Kickback

- Sit down on the fly machine facing the weight stack and get the seat in the position that allows you to grab the handles so your hands are in line with your elbows and shoulders
- Position the handles so they are as far back towards the weight stack as possible
- They should be together on the last setting
- Keep your shoulders down, chest up, and torso upright with your chest glued to the pad
- Push with the side of your hands and pull your arms back until you feel a contraction in your upper back and rear delts
- The end of the ROM your arms are outstretched at the side of your body and focus on squeezing the rear delts
- You can pause and squeeze the targeted muscles here if you like for greater contraction
- Slowly return to the starting position

Machine Rear Delt Fly

Shoulders & Arms

Lindsay

Lexi

Katelin

Back & Biceps

Lori

Amazing pump and I can do everything in my home gym!🤌🏼

Shoulders, Chest, Triceps

Shianne

Katie

Tried this as an intro to the app and dang I can feel the burn. 😁🤗 excited to start one of your programs on Monday!

Beginner Upper Body

I still can’t curl and had a hard time with the reverse grip because of my limited motion but I still tried

Alicia

Melissa

Carmen

Really liked this one.  Did it as a progressive overload. 🔥🔥🔥🔥

Barb

Arms are definitely feeling this 🤩🤩🙌

Rylie

6x6 Full Upper Body 💀

Olivia Lora

Gabrielle Alsept

Back & Biceps -
Strength Focused

Shoulders

Hillary

Thought this be an easier one but really pushed myself and focused on form and BEST upper body day lately

Shoulders & Arms

Community

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