Name: Playbook - Grace White - Thursday | Shoulders
Uploaded: 2023-10-11T15:48:31.429Z
Duration: 45 min
Description: Thursday | Shoulders

Complete Daily Burn as listed.

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


Pregnancy modifications:
-seated front raise instead of chest-supported front raise
-10 bodyweight squats instead of mountain climbers 
-standing lateral raises instead of lying side lateral raises

Chest-Supported Dumbbell Front Raise // Seated Dumbbell Lateral Raises // Squat Press
10 reps, 4 sets // 12 reps , 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to starting position

Chest Supported Dumbbell Front Raises

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral 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

Dumbbell Squat Presses

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

ISO Arnold Press // Single Cable Rear Delt Fly // Single Cable Front Raise
8 reps , 4 sets // 8 reps each, 4 sets // 8 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Hold one dumbbell out side the shoulder, arm bent to 90 degrees (hold this position with this arm) 
- Hold the other dumbbell in front of you with your palm facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Dumbbell Seated ISO Arnold Press

- Bend over to 90 degrees, grab the cable and with your outside arm
- Raise the cable to shoulder height, engaging your rear delts
- Lower slow and controlled back to starting position
- Complete desired reps then repeat on the opposite side

Cable Single Arm Bent Over Rear Delt Fly

- 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

Dumbbell Neutral Grip Shoulder Press // Lying Side Lateral Raises // Squat Press
8 reps each, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- 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}

- Lying on your side on a flat bench
- Hold a dumbbell with your top arm, starting position is hanging below the bench
- Raise the dumbbell forward and up until it is online with the shoulder
- Lower the dumbbell with control back to starting position
- Complete desired reps then repeat on the opposite side

Thursday | Shoulders

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