Name: Playbook - Grace White - Friday | Shoulders, Biceps & Triceps
Uploaded: 2023-10-16T20:15:50.220Z
Duration: 45 min
Description: Friday | Shoulders, Biceps & Triceps

Loving every one of these workouts and already seeing a positive change on the scale🙏

Vidyuta

Cardio: 
Stairmaster Steady Pace for 10 minutes
Treadmill Incline Walk for 10 minutes

Complete the 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:
If lying on a flat bench is too uncomfortable, do standing dumbbell skullcrushers instead of lying dumbbell tricep extension.
Tricep dips with feet on ground.

Seated Dumbbell Front Raise // Wide Dumbbell Shoulder Press // Underhand Kneeling Cable Shoulder Press
10 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets

- From a seated position
- Keep a slight bend at the elbows
- Raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Dumbbell Seated Front Raises

- Start with your arms at 90 degrees, dumbbells just outside the shoulders
- Press the dumbbells outward and upward forming a Y
- Lower with control back to starting position

Dumbbell Standing Wide Shoulder Press

- Start kneeling with the bar at your shoulders, elbows forward with an underhand grip 
- Press the bar straight up overhead
- Lower back to starting position with control

Kneeling Cable Shoulder Press {Underhand Grip}

Circuit

Treadmill Steady Pace

Seated Row Machine with Rope Attachment // Seated Straight Bar Front Raise // Kneeling Cable Rear Delt Fly
10 reps, 4 sets // 8 reps, 4 sets // 15 reps, 4 sets

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Machine Row {Rope Attachment}

- From a seated position, grip the bar shoulder width apart
- Raise the bar forward and up to overhead
- Lower the bar to your lap and release your grip each rep

Straight Bar Seated Front Raise

- Grab criss crossed cables in each hand, arms extended overhead 
- Keeping a slight bend in the elbows
- Pull the cables downward and out until full contraction 
- Reverse movement back to starting position

Cable Kneeling Rear Delt Flyes

Alternating Overhead Cable Curl // Incline Dumbbell Bicep Curl
10 reps each, 3 sets // 10 reps each, 3 sets

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Kneeling Overhead Cable Bicep Curls

- Lying at an incline position
- Curl one dumbbell up toward your shoulder
- Keep elbow pointed to the floor
- Lower slowly back to starting position
- Repeat with the opposite arm

Alt Dumbbell Incline Bicep Curls

Tricep Dips // Lying Dumbbell Tricep Extension
10 reps, 3 sets // 10 reps each, 3 sets

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips w/ Feet Elevated

- 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

Friday | Shoulders, Biceps & Triceps

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