Name: Playbook - Erin Killeen - W1/D2 SHOULDERS/ARMS
Uploaded: 2023-04-17T03:50:01.216Z
Duration: 60 min
Description: W1/D2 SHOULDERS/ARMS

brianna

Rachel

Anika

Dallas

Averie

Matthew Morgan

Jessica

Tessa

Emily

Wendy

Kimberly

I loved that I can track my weight as I go along! Excited to continue!

Toni

Kalynn

Kelsey

Alyssa

We’re you been all my life!  Love that you’ve got this awesomeness in an app!

Cheryl

killer!! Great quick workout, the pump is real 😅

Hunter

Hillary

Wish there were alternative options if you don’t all access to all the gym equipment

A good mix of shoulders, triceps, and chest. It felt balanced with the muscle groups.

Deidre

Kaitlyn

Didn’t have a machine available to do the last workout. Definitely feel this workout without even doing the last workout. Maybe alternative workouts that work the same muscles if you don’t have certain equipment? First workout with your app!

Kaylee

This was one of those when you have one of those workouts when you barely have the strength to tighten your pony tail afterwards💪🏼

Melanie

Becky

Tressa

samara

Taylor

Such a good upper body workout. I’m just getting over an illness so it was the perfect amount of intensity and burn that I needed.

Ellen

Yesssss thank you for teaching me how to burn cals on arm dayyyy

Jenaleigh

Rayla

Great workout. 
Added 20mins of stair stepper between 6-8 at the end.
Determined 💪🏼

Kate

This kicked my butt. Glad I don't have long hair to wash. Can't raise my arms.

Andi

Meghan

Kayla

Nicole

Second day is ALWAYS the hardest 😤😤😤😤 made it

Athena

Denise

Stephanie

Jadyn

Ketija

Juli

Angela

Starting over from 0-45 LBS and going up every week slowly focusing on form and good posture. I also am adding 30 minutes of cardio and a 30-45 minute mobility/ flexibility warm up

Matthew

Reese

Brooke

Hannah

Starting over from 0-45 LBS and going up every week slowly focusing on form and good posture. I also am adding 30 minutes of cardio and a 30-45 minute mobility/ flexibility warm up.

Paulina

- Barbell Overhead Press
- Seated Dumbbell Shoulder Press
- Ez Bar Preacher Curl
- Cable Tricep Pushdown
- Lateral Raise
- Overhead Dumbbell Tricep Extension
- Rear Delt Cable Fly

- 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

- Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip
- Keeping your back straight and eyes facing forward, take the weight off the rack so that you're supporting it with your arms slightly bent
- Slowly curl the weight up until your forearms are at a right angle to the floor
- Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position

Barbell/EZ-bar Preacher 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

- Start in a seated position, holding a single dumbbell overhead
- Bend at the elbows to lower dumbbell down behind your head 
- Keeping your elbows close to your temples throughout the movement 
- Extend your arms, engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse the movement with control back to starting position

Cable Rear Delt Fly

W1/D2 SHOULDERS/ARMS

good workout! i haven’t worked out in SO long, and this was a great intro back into it

I thought it was great! No too difficult of workouts and something great to get me back at it 😎

Allyson

First day was a killer, felt so good to see my potential tho!

Tabby

W1/D1 HAMSTRINGS/GLUTES

still a little sore from two days ago, but we busted it out! 💪🏽

It didn’t feel like it was too quad focused but I still loved it

Gabriela Rodriguez

Feeling strong and WOW I have never trained to almost failure like that before!

Elyse

W1/D3 QUADS/GLUTES

arms & back are my ABSOLUTE FAVORITE. i feel stronger already

Samantha

emily

W1/D4 BACK/BICEPS

Sunni

Great full body workout to get back in the gym after a week off!

Katie

W1/D5 FULL BODY

Great workout that gets your heart racing

Selena Garcia

Kelly

W2/D1 HAMSTRINGS/GLUTES

MY FAVORITE DAY, shoulders and arms 😎💪🏽

Helena

Sahiba

W2/D2 SHOULDERS/ARMS

W2/D3 QUADS/GLUTES

My noodle arms felt every rep and won’t be noodles soon

W2/D4 BACK/BICEPS

W2/D5 FULL BODY

Jessie

W3/D1 HAMSTRINGS/GLUTES

LOVE LOVE LOVE SHOULDERS AND ARMS 🤘🏽

Thought I wasn’t going to finish, but I did! Thanks!

Manigee

W3/D2 SHOULDERS/ARMS

bulgarian split squats… a love/hate relationship😅

Randi

W3/D3 QUADS/GLUTES

Great.. I threw some hill sprints on the treadmill in between sets for a little extra.

Peggy

W3/D4 BACK/BICEPS

Miranda

W3/D5 FULL BODY

W4/D1 HAMSTRINGS/GLUTES

Great way to start my weekend ✨ thank you 🫶🏼

Courtney

W4/D2 SHOULDERS/ARMS

Saved the worst for last (split squats)… WOOOOOF 🥵🫠

Let’s are shaking as I’m walking out of the gym. Loved that workout🍑🍑

Was great for a big group and did it without all the right equipment! Great workout per usual

W4/D3 QUADS/GLUTES

Devon

W4/D4 BACK/BICEPS

Ashlee

W4/D5 FULL BODY

Liza

W5/D1 HAMSTRINGS/GLUTES

W5/D2 SHOULDERS/ARMS

Pure torture 💀💀💀 I’ll never be the same person again after dying so many times

W1/D2 SHOULDERS/ARMS

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