Name: Playbook - Erin Killeen - W1/D2 UPPER BODY (Shoulders & Arms)
Uploaded: 2022-12-08T17:37:38.417Z
Duration: 60 min
Description: W1/D2 UPPER BODY (Shoulders & Arms)

Sydney

Leah

Carlie Whidden

Jessica

loved this workout the pump was going off 🔥🔥

Carly

Shewwww😮‍💨 that was a good one!!!

Tori

Melissa

Annie

Carrie Caso

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!

Janelle

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

Abigail

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

Melody

I wish there was a way to record the weight we use. Also it’s not very clear when we have a super set. For example on this workout I completely missed the tricep rope extensions with the rope bicep curls.

Julie

There’s no better way to start the new year than with a spicy upper body pump 🌶️🥵

Kelsey

Ciera

This is still one of my all time fav upper  body workouts  !!!

Kelly!!! 

Brittany

Loved this workout. I’m a leg day kinda gal, and sometimes it’s hard for me to get into upper body days the way I can lower body, but this was a goodie!

Amelia Yancey

Such a great workout! I was using a different program that I loved but I got comfortable and wasn’t feeling sore or super worked out after the workouts and I felt this immediately!! Wooo my arms are shoulders / /arms are jello.

Deanna

Janiesey 

Just starting 3.0 after doing 2.0 and I’m loving it! Arms are hello!

Kayla

Audrey Chapman

Cacie

Ashley

It was awesome. I had to do day 2 today since I did legs yesterday. But awesome workout!

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)

Maddy

Laura

W1/D1 LEGS (Hamstring Focused)

This TESTED me. Quads are feeling weak after that but so good.

Jess

Kaycie

W1/D3 LEGS (Quad Focused)

Loved that one! Wasn’t sure if seated rows were supposed to be on there twice though?

Bailee

Meg DeAngelo

W1/D4 UPPER BODY (Back & Biceps)

I forgot to swipe it was great but only too about an hour

Nicole

I feel like I say this every time - but this is my FAVORITE split you’ve done!!!!!!!!🤌🏼💪🏼😤

W1/D5 SHOULDERS & GLUTES

Death, dying, disparage….and I love every minute of it😈😈

these leg gains have been insane keep them coming plzzzzzz

W2/D1 LEGS (Hamstring Focused)

Amazingggg the pump I have is out of this world 🤩

W2/D2 UPPER BODY (Shoulders & Arms)

i’m legit walking out of todays session stumbling holy shittttttt

Christina

W2/D3 LEGS (Quad Focused)

Getting slightly repetitive, but still enjoy!

Kassy

Been supplementing more arms and chest in with this program and I love it!

Becoming a favorite for sure. Love feeling the back gains - still very impressed with the programming!

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

Haylee

W3/D1 LEGS (Hamstring Focused)

Sydney Wetterberg

Missy

W3/D2 UPPER BODY (Shoulders & Arms)

Progress is your legs shaking a little less from 3x30 hip thrust 😵‍💫

Kellee

W3/D3 LEGS (Quad Focused)

Love this back day. Hits all the right spots!

It was a fight for my life for energy on this workout today

W3/D4 UPPER BODY (Back & Biceps)

The best glute pump, kills me every time in the best way.

Amelia

W3/D5 SHOULDERS & GLUTES

Went up from 25s to 35s on my dead lifts!!!!

Christy

W4/D1 LEGS (Hamstring Focused)

the lateral raise superset gets me everytime smh

Camri

Had to modify with an overcrowded gym but we did the damn thing

Arms are feeling so
Pumped!! Loved the drop sets!

W4/D2 UPPER BODY (Shoulders & Arms)

Reverse lunges are the bane of my existence

W4/D3 LEGS (Quad Focused)

justin

Loving this back day set up. Seeing good gains!

W4/D4 UPPER BODY (Back & Biceps)

W4/D5 SHOULDERS & GLUTES

Starting the last four weeks over again because deployment is not gentle on my schedule.

That first 4x3 was really fun. Feeling stronger as I get through the program. So good.

W5/D1 LEGS (Hamstring Focused)

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

Fighting for my life this entire workout 😮‍💨

I was all excited to not have reverse lunges anymore, and then the Bulgarian split squats came in to make me immediately regret that 😅

I’ve lost 4 pounds in these 5 weeks but also have gotten so much stronger. Feeling proud as a 3x c section mama

Kenzie

W5/D3 LEGS (Quad Focused)

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

I substituted the reverse lunges because those would have sent me over the edge of insanity today. Great workout otherwise!

W1/D2 UPPER BODY (Shoulders & Arms)

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