Name: Playbook - Erin Killeen - W1/D2 UPPER BODY (Shoulders & Arms)
Uploaded: 2023-04-17T03:50:01.193Z
Duration: 60 min
Description: W1/D2 UPPER BODY (Shoulders & Arms)

Elaine

Good workout, I added some chest in there

Diana

How do I get better at strict press? It ends up being a push press which I can control much better and with heavier weights

Rachael

Averie

Abigail

Jessica

Kelly

Ashlee

Shyanna

It’s been while. Pumped, burned and pleased. 👍🏼

Janelle

Angela

Tierra

Hamilton

My arms are jello!  Solid lift 👍🏻❤️

Myschel

Jaymee

Sukhman

Kristin

Mariana

Lateral shoulder raises will never be heavy for me due to shoulder injury. Good pump though!

Holly

Alyssa

Getting back into the gym had to take it easy but felt good to be back

laura

Carmen

Amie

Julie

Kayla

I don’t think I’ve ever felt my rear delts so much

Alyssa Taliaferro

Sydney

Leah

Carlie Whidden

loved this workout the pump was going off 🔥🔥

Carly

Shewwww😮‍💨 that was a good one!!!

Tori

Melissa

Annie

Carrie

Soooo glad dumb facial expressions are not judged in the gym. 🤣 shoulders feel 🙌🏽🥲

Sarah

Rachel

Best upper body pump that I’ve had in a looooong time. Thank you for this program!

Gracie

Sara

It was good, worked out a lot in high school and first year of college. But I haven’t consistently worked out in probably a year, I’m so weak now. But I think this program will help to change that!

Madison

Jamie

Caibra

Great workout. Love that these exercises are not so complex that I feel ridiculous, and my local Y has the equipment to complete. First program I've come across where I feel confident in the workouts. And the explanation within the videos are also great to have.

Danna

Katie

It was great! Completed after a mile swim and my shoulders are dead💀

Kimberly

UPPER BODY (Shoulders & Arms)

- Barbell Overhead Press

Superset :
- Dumbbell Overhead Tricep Extension
- Dumbbell Bicep Curl

- Seated Dumbbell Shoulder Press

Superset :
- Cable Rope Hammer Curl 
- Cable Rope Tricep Pushdown

Dropset:
- Dumbbell Lateral Raise

- Cable Rear Delt 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

3 x 6-8

Barbell Overhead Press

- Dumbbell Overhead Tricep Extension 3 x 10 
- Dumbbell Bicep Curl 3 x 10

- 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

- 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

Superset

- 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

3 x 12

Seated Dumbbell Shoulder Press

- Cable Rope Hammer Curl 3 x 15 
- Cable Rope Tricep Pushdown 3 x 10

- 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 Bicep 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

- Dumbbell Lateral Raise 3 x 8 (heavy) 
- Dumbbell Lateral Raise 3 x 16 (lighter)

- 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 (Heavy)

Dumbbell Lateral Raise (Lighter)

Lateral Raise Dropset

- 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

3 x 12

Cable Rear Delt Fly

W1/D2 UPPER BODY (Shoulders & Arms)

Yliana

Kelsey

W1/D1 LEGS (Hamstring Focused)

Zimms

I am 8 weeks postpartum and just starting my fitness journey all over again! This was a great workout. Thank you

My whole body was shaking after this leg day. Great mid-week burn!

Olivia Bunch

W1/D3 LEGS (Quad Focused)

Bethani

Jillian

W1/D4 UPPER BODY (Back & Biceps)

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

Christie

Should I start adding in more reps each week? Or does it matter since I’m increasing weight?

W1/D2 UPPER BODY (Shoulders & Arms)

Community

More workouts from Erin Killeen