Name: Playbook - Erin Killeen - W3/D2 UPPER BODY (Shoulders & Arms)
Uploaded: 2023-04-17T03:50:01.271Z
Duration: 60 min
Description: W3/D2 UPPER BODY (Shoulders & Arms)

Stacy

Sydney Wetterberg

Laura

Missy

The best workout program I’ve ever done. I love the check mark when completed set for my adhd brain. Game changer!

Kenzie

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

W3/D2 UPPER BODY (Shoulders & Arms)

Jodi Young

First day back since i hurt my back and this was great and didn’t irritate my back! Love it! Glad to be back and to get back serious

Kailyn

Starting over but felt really good today !

Alyssa

W1/D1 LEGS (Hamstring Focused)

Sukhman

Kristin

Mariana

W1/D2 UPPER BODY (Shoulders & Arms)

Jenna Butler

W1/D3 LEGS (Quad Focused)

Wow that was a good work out!!! Nice push with this workout

sam wells

Mahaila

W1/D4 UPPER BODY (Back & Biceps)

Kari

Sandra

W1/D5 SHOULDERS & GLUTES

Julia

Sydney

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

Jessica

W2/D1 LEGS (Hamstring Focused)

Mindy

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

Alyssa Taliaferro

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

Carly

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

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

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

Love it but I want to see substitutions for the good morning please.

Melissa

Idk if I’ve ever felt my hamstrings this much

W3/D1 LEGS (Hamstring Focused)

Haylee

Rachel

W3/D3 LEGS (Quad Focused)

Carrie

Love this back day. Hits all the right spots!

W3/D4 UPPER BODY (Back & Biceps)

W3/D5 SHOULDERS & GLUTES

Lucy

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

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)

Finally have the weight/rep tracker! Looooove!

Ashlie

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

This one is the best leg workout I’ve had in a LONG time!!!

Danielle

Fighting for my life this entire workout 😮‍💨

W5/D3 LEGS (Quad Focused)

Love feeling different muscle groups activating. Enjoyed this rotation of lifts

Leah

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

The 30 reps of hip thrusts to start - killer!

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

W3/D2 UPPER BODY (Shoulders & Arms)

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