Name: Playbook - Grace White - Friday | Shoulders & Biceps
Uploaded: 2024-02-13T02:02:05.896Z
Duration: 45 min
Description: Friday | Shoulders & Biceps

Amazing movements.  I  do CrossFit and never do these moves.  Nice change of pace and getting me cut!

Lisa

Elaine

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


Pregnancy modifications:
- 10 bodyweight squats instead of burpees.

Seated Dumbbell Front Raise // Wide Dumbbell Shoulder Press // Single Rear Delt Fly Underhand Grip 
10 reps each, 4 sets // 8 reps, 4 sets // 10 reps each, 4 sets

*5 weighted burpees after each superset {20 burpees}*

- 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 with your outside hand holding the cable attached to the low pulley with an underhand grip 
- Raise the cable up and back to shoulder height, engaging your rear delt
- Lower the cable with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Rear Delt Fly {Underhand Grip}

- Stand shoulder width apart, with a weight placed on the floor in front of you
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

Circuit

Seated Dumbbell Arnold Press // Seated Alternating Dumbbell Lateral Raises // Face Pulls
5 reps alternating, 5 reps both, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets

*5 weighted burpees after each superset {20 burpees}*

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist/arm until your palm is facing the opposite direction
- Reverse the movement with control back to starting position

Dumbbell Seated Arnold Press

- Hold a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise one dumbbell laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Repeat with the opposite arm

Alt Dumbbell Lateral Raises

- Grab the rope attachment with your arms straight out in front of you utilizing a pronated grip (thumbs down)
- Inhale and pull the rope towards your face with the elbows high, focus on contracting your rear delts
- Slowly release the rope back to the starting position

Cable Face Pulls {Pronated}

Straight Bar Upright Row // Single Cable Front Raise
15 reps, 4 sets // 10 reps each, 4 sets

*5 weighted burpees after each superset {20 burpees}*

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Straight Bar Upright Row

- Start with your back to the cable machine (low pulley)
- Raise the cable handle forward and up to shoulder height
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Front Raise

Straight Bar Bicep Curl // Cable Hammer Curl with Rope Attachment // Concentration Curl
28 method, 3 sets // 8 reps, 3 sets // 8 reps each, 3 sets

- Grab the bar with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position 
- 7 bottom half reps
- 7 top half reps
- 7 full range reps
- 7 slow full range reps

Straight Bar Bicep Curls {28 Method}

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Curl the rope up toward your shoulders, engaging your biceps 
- Pause at the top and lower with control

Cable Rope Hammer Curls

- 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

Friday | Shoulders & Biceps

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