Name: Playbook - Grace White - Thursday | Shoulders & Triceps
Uploaded: 2024-02-13T02:02:06.292Z
Duration: 45 min
Description: Thursday | Shoulders & Triceps

Love your workouts they flow so well together at the gym not running all over trying to put it all together as my gym is spread out. I so much appreciate that. They are just the right amount of time as well some of the other trainers have far to much In their workouts to get it done in an hour.

Tina Scott

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

Tricep Bench Dips w/ Feet Elevated

Treadmill Sprints

Treadmill Steady Pace

Thursday | Shoulders & 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!!

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.

Thursday | Shoulders & Triceps

Community

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