Name: Playbook - Erin Killeen - W6/D2 UPPER BODY (Shoulders & Arms)
Uploaded: 2023-04-17T03:50:01.380Z
Duration: 60 min
Description: W6/D2 UPPER BODY (Shoulders & Arms)

I like this one. Short & sweet but very targeted.

Christie

Jillian

The workout I never knew I needed.. insane pump 🥵😮‍💨

Courtney

UPPER BODY (Shoulders & Arms)

- Seated Dumbbell Shoulder Press

Superset:
- Dumbbell Hammer Curl
- Dumbbell Tricep Kickback

Superset: 
- Dumbbell Lateral Raise
- Dumbbell Front Raise

Superset:  
- Barbell Bicep Curl 
- Barbell Skull Crusher

- Machine Rear Delt Fly

- 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

4 x 10,8,6,6 (increase weight each set)

Seated Dumbbell Shoulder Press

- Dumbbell Hammer Curl 3 x 10 
- Dumbbell Tricep Kickback 3 x 10

- Hold the dumbbells with your palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells up toward your shoulders 
- Pause at the top then lower under control

Dumbbell Hammer 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

Superset

- Dumbbell Lateral Raise 3 x 15 
- Dumbbell Front Raise 3 x 15

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow, raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell Front Raise

- Barbell Bicep Curl 3 x 10 
- Barbell Skull Crusher 3 x 10

- Stand tall, core braced and holding the bar with an underhand grip
- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower the bar to the starting position with a slow and controlled movement

Barbell/EZ-bar Bicep Curl

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Barbell/EZ-bar Skull Crushers

- 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

3 x 10

Machine Rear Delt Fly

W6/D2 UPPER BODY (Shoulders & Arms)

Yliana

Diana

Kelsey

W1/D1 LEGS (Hamstring Focused)

Elaine

Good workout, I added some chest in there

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

W1/D2 UPPER BODY (Shoulders & Arms)

Zimms

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

Abigail

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

Olivia Bunch

W1/D3 LEGS (Quad Focused)

Bethani

Ashlee

W1/D4 UPPER BODY (Back & Biceps)

Katie

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

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

Jessica

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

💪🏼 deloading this week, AND still feeling strong!

Brittny

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

W2/D4 UPPER BODY (Back & Biceps)

Went heavier on this one and got humbled 🫠

Alyssa Taliaferro

W2/D5 SHOULDERS & GLUTES

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

Mariana

W3/D1 LEGS (Hamstring Focused)

Stacy

W3/D2 UPPER BODY (Shoulders & Arms)

Great! Easy to understand the moves and really creating results.

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

W3/D4 UPPER BODY (Back & Biceps)

Morgan Lovins

Jenna Butler

W3/D5 SHOULDERS & GLUTES

Why did that burn so bad. Heart is racing like I did HIIT

Peggy

Erin

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

Sophie

W4/D2 UPPER BODY (Shoulders & Arms)

My legs are on fire. It got my heart rate up too.

4 weeks in and the hip thrusts in this workout still kill me 😮‍💨😮‍💨

Brittany

W4/D3 LEGS (Quad Focused)

W4/D4 UPPER BODY (Back & Biceps)

Carrie

W4/D5 SHOULDERS & GLUTES

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

Laura

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

Rachel

W5/D1 LEGS (Hamstring Focused)

Delaney

Finally have the weight/rep tracker! Looooove!

Ashlie

W5/D2 UPPER BODY (Shoulders & Arms)

I can’t feel my legs in the best of ways

Kennedy

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

Danielle

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)

SO LONG!! Prepare for over an hour for this workout.

Kendall Ladd

The 30 reps of hip thrusts to start - killer!

W5/D5 SHOULDERS & GLUTES

W6/D1 LEGS (Hamstring Focused)

Today felt soo good and so focused and strong

W6/D3 LEGS (Quad Focused)

W6/D4 UPPER BODY (Back & Biceps)

Great workout. My arms are tired 🤎🔥

W6/D5 SHOULDERS & GLUTES

W7/D1 LEGS (Hamstring Focused)

W7/D2 UPPER BODY (Shoulders & Arms)

Selena Gonzales

W7/D3 LEGS (Quad Focused)

Struggled getting that last hammer curl 🔥

W7/D4 UPPER BODY (Back & Biceps)

W7/D5 SHOULDERS & GLUTES

W8/D1 LEGS (Hamstring Focused)

Chelsea

W8/D2 UPPER BODY (Shoulders & Arms)

For 1 hour I hate Erin and then after I worship her

W8/D3 LEGS (Quad Focused)

I love your programs and how it has changed my body!

Erika

W8/D4 UPPER BODY (Back & Biceps)

I was drenched after this. This whooped my lil booty 😭🔥

W6/D2 UPPER BODY (Shoulders & Arms)

Community

More workouts from Erin Killeen