Name: Playbook - Grace White - W1/D4 Thursday | Shoulders & Triceps
Uploaded: 2023-12-12T03:22:52.173Z
Duration: 45 min
Description: W1/D4 Thursday | Shoulders & Triceps

Tiffany

These workouts seem so simple but when paired together….. uffff… you’re in for a major sweat sesh!

Erika

This was my first time here, I just love it! Regards from Mexico!! 🤍⚡️

Pamela

My gym doesn’t have the bar for one of the exercises so had to modify to another lift but overall, great!

Abigail

Beth

Makenna

Loren

Turned it into a 2-a-days by doing the lifting and then cardio at separate times to accommodate my schedule but still loved it!

Maggie

My arms feel so strong after that workout!!!

Jilly

Every circuit was challenging in a good way 🔥🔥

Mary Abraham

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

W1/D4 Thursday | Shoulders & Triceps

Sonia

I’ve been having a had time losing weight and gaining muscle. Excited to try your challenge for the first time!

Brenda

Jessica

New Year Challenge Intro - Starts 1/2

Frankie

Just day 1 but I LOVED this workout. A perfect combination of true strength training w some cardio bursts. Some trainers overdue the cardio when they attempt this type of training and then you're too worn to push the weights. If the rest of this program (and your other challenges) are anything like this throughout, I'm going to be a very happy girl...

Amber

Hillary

W1/D1 Monday | Legs

Molly hartweger

W1/D2 Tuesday | Back, Chest & Biceps

Working out at 3am is never "fun", but if this didn't set the time for the day... ❤️❤️❤️

Did treadmill for 20 on an incline instead because my legs were JELLO! Still so good though!

Jordan

Definitely a challenge! Not sure how much of a “sprint” I was doing on the stair climber after killing my muscles😂 but proud of myself for finishing!

W1/D3 Wednesday | Legs

I need alternative workouts for laying on the ground.  I have vertigo so it is hard for me to do most of the exercises laying down.

Melissa

Holly

Just feel the amount of squats incorporated into every single
Workout is getting a bit redundant. Switching up with kick backs, resistance bands, calf’s, step
Ups.. just any other leg workout to help target other muscles and take some pressure off our knees.

Lacey

W1/D5 Friday | Full Body

Challenging! Took me around 1.5 to finish everything. Great workout

Tieme

W1/D6 Saturday | Legs

Allie

W2/D1 Monday | Legs

Sandy

W2/D2 Tuesday | Full Body

Stacy

W2/D3 Wednesday | Legs

Motivation prior to the workout was low, pushed through and am so happy I did! 🤩🥳

Wasn’t mentally feeling the gym but went and crushed it. So nice having a pre-planned, challenging workout

W2/D4 Thursday | Shoulders, Biceps & Triceps

W2/D5 Friday | Back & Chest

Nighat

Jordan Pieper

W2/D6 Saturday | Legs

Bree

W3/D1 Monday | Legs

Mari

Aimee Elliott

W3/D2 Tuesday | Full Body

W3/D3 Wednesday | Legs

Gonna feel this tomorrow but I’m the best way!

W3/D4 Thursday | Shoulders, Biceps & Triceps

Sovi

W3/D5 Friday | Back & Chest

W3/D6 Saturday | Legs

I would like for each circuit to be using the same machine rather than to he hoping around the gym to get the things I need

Naomi

W4/D1 Monday | Legs

W4/D2 Tuesday | Shoulders & Chest

Leyla

W4/D3 Wednesday | Legs

I found some of the exercises hurt my shoulder and didn’t hit the target muscle group as much as other workouts I’ve done

Rachel

W4/D4 Thursday | Back & Biceps

W4/D5 Friday | Shoulders & Triceps

Stacie

W4/D6 Saturday | Legs

Megan

W5/D1 Monday | Legs

I have been doing Grace’s daily burn for a few years. It wasn’t until this app was created that I fully committed myself several days a week to weights vs cardio but peri menopause hit me hard and something had to change. A year later, the strength I have gained, still amazes me. Thank you for creating this app and showing me how to work towards my best self. I feel better at 51 than I did in my 20’s!

W1/D4 Thursday | Shoulders & Triceps

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