Name: Playbook - Grace White - Thursday | Shoulders & Triceps
Uploaded: 2023-09-07T04:50:13.117Z
Duration: 45 min
Description: Thursday | Shoulders & Triceps

I’ll be lucky if I can brush my hair tomorrow. 🙌🏼💪🏼😅

Elizabeth

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Biceps
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Full Body
Saturday: Legs
Sunday : Rest Day

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

Seated DB Shoulder Press Neutral Grip // Kneeling Landmine Lateral Raise // Standing Around the Worlds
10 reps, 4 sets // 8 reps each, 4 sets // 8 reps, 4 sets
*5 squat press after each superset is completed, total of 20 reps*

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Seated Shoulder Press {Neutral Grip}

- Start in a kneeling position, holding the landmine bar on the side of your body
- Keep a slight bend at the elbow
- Raise the bar laterally up to shoulder height
- Lower the bar with control
- Complete desired reps then repeat on the opposite side

Kneeling Single Arm Landmine Lateral 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}

- 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

Face Pulls // Rear Delt Fly with Resistance Band // Underhand Kneeling Cable Shoulder Press
15 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*5 squat press after each superset is completed, total of 20 reps*

- 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}

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Rear Delt Fly w/ Resistance Band

- 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}

Tricep Pushdown with Straight Bar Attachment // Standing Dumbbell Skullcrushers // Tricep Dips
10 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*5 squat press after each superset is completed, total of 20 reps*

- 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

Cable Tricep Pushdown {Straight Bar}

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

Dumbbell Standing Skull Crushers

- 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

Thursday | Shoulders & Triceps

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