Name: Playbook - Grace White - HOME | Thursday | Shoulders, Biceps & Triceps
Uploaded: 2024-03-24T19:04:30.435Z
Duration: 45 min
Description: HOME | Thursday | Shoulders, Biceps & Triceps

Include 20 minutes cardio of your choice (check out our HIIT program for bodyweight cardio!).

no pregnancy modifications

- 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 one dumbbell overhead
- Lower the dumbbell with control and repeat with the opposite arm
- Repeating back and forth for time or reps

Alternating neutral grip shoulder press

- Hold a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise one dumbbell forward up to shoulder height 
- Lower the dumbbell with control
- Repeat with the opposite arm

Alt Dumbbell Front Raises

- 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

Squat press

Circuit

- Raise plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Weight Plate Front Raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell Upright Rows

- Hinge forward with a dumbbell in each hand, palms in
- 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

Dumbbell Bent Over Rear Delt Flyes

- Hold a dumbbell in each hand at your sides
- Raise the dumbbells in an arc, forward and up to the front of the shoulders
- Lower the dumbbells to starting position with control

Rainbow front raise

- 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}

- 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

- In a standing position, hold dumbbells above your head
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbells down behind your head
- Extend your arms engaging your triceps to bring the dumbbells back up

Dumbbell skullcrushers

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

Dumbbell Hammer Curls

HOME | Thursday | Shoulders, Biceps & Triceps

Shaima

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

Tina Scott

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

HOME | Thursday | Shoulders, Biceps & Triceps

More workouts from Grace White