Name: Playbook - Grace White - Friday | Shoulders, Biceps & Triceps
Uploaded: 2023-09-22T21:37:36.237Z
Duration: 60 min
Description: Friday | Shoulders, Biceps & Triceps

Vanessa

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: HIIT Day
Wednesday: Legs
Thursday: Back & Chest
Friday: Shoulders, Biceps, & Triceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-No pregnancy modifications.

Dumbbell Lateral Raises // Dumbbell Shoulder Press Neutral Grip 
10 reps, 4 sets // 8 reps, 4 sets
*stairmaster steady pace for 2 minutes after completing all sets*

- Stand holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Stand holding a dumbbell in each hand with a neutral grip (palms in), elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells with control

Dumbbell Standing Shoulder Press {Neutral Grip}

Stairmaster Steady Pace

Circuit

Kneeling Smith Machine Shoulder Press // Bent Over Cable Rear Delt Fly // Around the Worlds {Behind Back}
10 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*stairmaster steady pace for 2 minutes after completing all sets*

- From a kneeling position 
- 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 
- Lower the bar back down to the starting position with control

Kneeling Smith Machine Shoulder Press

- Grab criss crossed cables in each hand, hinge forward until your chest is parallel to the floor, arms extended under your body
- Keeping a slight bend in the elbows
- Move your arms outward and upward until they are in line with your shoulders
- Reverse movement back to starting position

Cable Bent Over Rear Delt Flyes

- Hold the dumbbells with an underhand grip, with a slight bend in the elbows
- Raise/arc the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell Around The Worlds {Behind the Back}

Kettlebell Bicep Curls // Incline Dumbbell Bicep Curls // Zottman Curls
15 reps, 3 sets // 10 reps each, 3 sets // 10 reps, 3 sets
*stairmaster steady pace for 2 minutes after completing all sets*

- Hold the kettlebell by the horns
- Curl the kettlebells up toward your shoulders, engaging your biceps
- Lower with control

Kettlebell Bicep Curls

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline Dumbbell Bicep Curls

- Curl the dumbbells up with your palms up
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell Zottman Curls

Lying Dumbbell Tricep Extension// Underhand Tricep Extension // TRX Tricep Press
10 reps each, 3 sets // 15 reps, 3 sets // 15 reps, 3 sets

- Lying on a flat bench, arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell across toward the opposite shoulder
- Fully extend up contracting your tricep
- Complete desired reps then repeat on the opposite side

Lying Dumbbell Tricep Extension

- Stand tall, abs engaged and upper arms locked at your sides, using and underhand grip 
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pulldown {Underhand Grip}

- Holding a TRX strap in each hand, lean forward and maintain tension through the strap 
- With your elbows in, bend your elbows and duck your head under your hands
- Once your head is under the handles, push your body back to the starting the position by straightening your elbows

Friday | Shoulders, Biceps & Triceps

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