Name: Playbook - Grace White - Thursday | Shoulders & Triceps
Uploaded: 2023-12-11T00:11:56.111Z
Duration: 45 min
Description: Thursday | Shoulders & Triceps

Molly

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

Pregnancy modifications:
- Steady pace on HIIT Bike (not all out sprint)
- Steady pace cardio of your choice instead of treadmill sprints.

Cable Front Raise // Standing Straight Bar Shoulder Press // DB Lateral Raise
8 reps, 4 sets // 8 reps, 4 sets // 10 reps, 4 sets
*20 second HIIT Bike after completing each superset {four 20-second sprints 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Straight Bar Standing Shoulder Press

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike HIIT

Circuit

Weight Plate Front Raise // Straight Bar Upright Row // Single Cable Rear Delt Fly
8 reps, 4 sets // 8 reps, 4 sets // 10 reps each, 4 sets
*20 second HIIT Bike after completing each superset {four 20-second sprints total}*

- 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

- 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

- Hold the cable handle with your outside arm, starting position is in front of the opposite shoulder
- With a slight bend in the elbow, pull the cable outward to the side of your body, engaging your rear delt
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Standing Single Arm Rear Delt Fly

Single Cable Front Raise // Cable Lateral Raise 
10 reps each, 3 sets // 10 reps each, 3 sets
*20 second HIIT Bike after completing each superset {four 20-second sprints total}*

- 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

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Leaning Single Arm Lateral Raise {Behind the Back}

Single Cable Tricep Pushdown // Bent Over Cable Tricep Extension // Tricep Underhand Pushdown
12 reps each, 3 sets // 12 reps each, 3 sets // 15 reps, 3 sets

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Pushdown

- Bend at the hips with your back flat and elbow bent 90 degrees
- Keep your arm close to your side, extend the cable back until parallel with your body
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Bent Over Single Arm Tricep Extension

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

Thursday | Shoulders & Triceps

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