Name: Playbook - Erin Killeen - W7/D2 SHOULDERS/ARMS
Uploaded: 2023-04-17T03:50:01.431Z
Duration: 60 min
Description: W7/D2 SHOULDERS/ARMS

Denise

Getting more and more confident and strong 💪

Ashlee

- Barbell Overhead Press
- Single Arm Standing Dumbbell Press

Superset:
- Cable Rope Hammer Curl
- Cable Overhead Tricep Extension

Dropset: 
- Dumbbell Lateral Raise

- Cable Face Pull

- 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

- Hold a single dumbbell at the shoulder, opposite arm extended for counter balance
- Press the dumbbell overhead
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm Standing Dumbbell Press

- Cable rope hammer curl 3x15
- Cable overhead tricep extension 3x10

- 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 Hammer Curl

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward and up until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Overhead Tricep Extension

Superset

- Dumbbell Lateral Raise 3x8 (heavy)
- Dumbbell Lateral Raise 3x15 (moderate)

- 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

Lateral Raise Dropset

- Attach the rope on the high pulley
- Pull the rope attachment toward your face, with your elbows going wide
- Pause at full contraction before extending the arms back to starting position

Cable Face Pulls

W7/D2 SHOULDERS/ARMS

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

brianna

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

I really like the variety of exercises here. I felt like I had hit a plateau in my current workout routine so it was nice to have guidance on other workouts

Elizabeth

Rachel

W1/D2 SHOULDERS/ARMS

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

Cheryl

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

Brooke

Ellen

W2/D4 BACK/BICEPS

Emily

W2/D5 FULL BODY

Jessie

Kalynn

W3/D1 HAMSTRINGS/GLUTES

LOVE LOVE LOVE SHOULDERS AND ARMS 🤘🏽

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

Manigee

Jessica

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

Becky

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🍑🍑

Melanie

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

Kayla

W4/D3 QUADS/GLUTES

Devon

W4/D4 BACK/BICEPS

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

W5/D3 QUADS/GLUTES

Carrie

That was a lot of hard work 😓 got it done!

W5/D4 BACK/BICEPS

W5/D5 SHOULDERS/GLUTES

Angela

W6/D1 HAMSTRINGS/GLUTES

W6/D2 SHOULDERS/ARMS

fighting for my life with this one today 🥵

Meg DeAngelo

W6/D3 QUADS/GLUTES

W6/D4 BACK/BICEPS

Jess

W6/D5 SHOULDERS/GLUTES

Definitely killed my legs w this one 🥹🥳

Altwanette

Loved it and kicked my butt in a great way

W7/D1 HAMSTRINGS/GLUTES

W7/D3 QUADS/GLUTES

Mexico ain’t ready for these muscles 💪🏼🇲🇽

Mindy

W7/D4 BACK/BICEPS

This one was created with violence 😭😭😭😭😭

W7/D5 SHOULDERS/GLUTES

Taylor

W8/D1 HAMSTRINGS/GLUTES

Mexico ain’t ready for these delts 😩🇲🇽

W8/D2 SHOULDERS/ARMS

Well that was fun… (NOT!) 😭 send prayers for the legs 🦵🚑

W8/D3 QUADS/GLUTES

W8/D4 BACK/BICEPS

Great way to end this challenge! Excited for the next one 😍

Jamie Johnson

Drenched 🥵😤💪🏻 8 weeks DONE ✅

W7/D2 SHOULDERS/ARMS

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