Name: Playbook - Grace White - Friday | Shoulders, Biceps, & Triceps
Uploaded: 2024-02-13T02:02:06.089Z
Duration: 45 min
Description: Friday | Shoulders, Biceps, & Triceps

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs
Tuesday: Full Body
Wednesday: Legs
Thursday: Back & Chest
Friday: Shoulders, Biceps, & Triceps
Saturday: Legs
Sunday: Rest Day


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.

- 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

Stairmaster Steady Pace

Dumbbell Shoulder Press // Bent Over Cable Rear Delt Fly // Around the Worlds
10 reps, 4 sets // 8 reps, 4 sets // 12 reps, 4 sets

- 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, 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 {Front of Body}

Circuit

Concentration Curls // Incline DB Hammer Curls // Cable Curl with Straight Bar Attachment
10 reps each, 3 sets // 10 reps each, 3 sets // 15 reps, 3 sets

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curls

- Lying at an incline position
- Curl the dumbbells up towards your shoulders, palms in
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell Incline Hammer Curls

- Grab the bar with an underhand grip 
- Curl the bar up toward your shoulders, engaging your biceps 
- Lower down until arms are extended

Cable Straight Bar Bicep Curls

Standing Dumbbell Tricep Extension // Tricep Rope Pulldowns // Tricep Dips with Feet Elevated
10 reps each, 3 sets // 15 reps, 3 sets // 10 reps, 3 sets

- 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 rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pushdown {Rope}

- 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

Friday | Shoulders, Biceps, & Triceps

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