Name: Playbook - Grace White - Friday | Shoulders & Triceps
Uploaded: 2024-02-13T02:02:05.868Z
Duration: 45 min
Description: Friday | Shoulders & Triceps

Elaine

Complete Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Shoulders & Chest
Wednesday: Legs
Thursday: Back & Biceps
Friday: Shoulders & Triceps
Saturday: Legs
Sunday : Rest Day


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Rear delt fly and shoulder press standing instead of chest supported.

Cable Front Raise // Chest Supported Dumbbell Rear Delt Fly // Chest Supported Dumbbell Shoulder Press
10 reps, 4 sets // 10 reps, 4 sets // 8 reps, 4 sets

*10 squat presses after completing each set {40 total}*

- Straddle the cable and hold the attachment with arms extended
- Raise the attachment forward and up until shoulder height
- Lower with a slow controlled motion

Cable Front Raises

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Chest Supported Dumbbell Rear Delt Flyes

- Support your chest into an incline bench
- Press the dumbbells forward and up from your shoulders
- Lower back down with control

Chest Supported Dumbbell Shoulder Press

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Circuit

Seated Dumbbell Shoulder Press // Kneeling Cable Rear Delt Fly // Angled Dumbbell Lateral Raises
12 reps, 4 sets // 15 reps, 4 sets // 10 reps each, 4 sets

*10 squat presses after completing each set {40 total}*

- From a seated position hold two dumbbells at your shoulders, elbows wide
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- 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

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Angled Dumbbell Lateral Raise

Standing Cable Tricep Extensions // Standing Dumbbell Tricep Extension // Tricep Pushdown with Straight Bar
10 reps each, 4 sets // 10 reps, 4 sets // 21 method, 4 sets

*10 squat presses after completing each set {40 total}*

- Start with your working arm bent
- Extend at your elbow pulling the cable outward and downward
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension

- Hold the dumbbells in each hand above your shoulders, elbows turned out
- Bend at the elbows, lowering the dumbbells down in front of your face
- Extend your elbows back up to starting position

Standing tricep extensions

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

Friday | Shoulders & Triceps

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