Name: Playbook - Grace White - W3/D5 Friday | Shoulders
Uploaded: 2023-12-12T03:22:52.381Z
Duration: 45 min
Description: W3/D5 Friday | Shoulders

Hannah

Elaine

Sara

🥵🥵🥵 Loved this shoulder workout! It’l feels so good to be getting stronger again.

Ranya

My shoulders are going to look amazing after that workout 💪🔥

Alyssa

Brooke

Toni Kirbas

Maggie

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

Pregnancy modifications:
- No pregnancy modifications.

Seated DB Shoulder Press Neutral Grip // Kneeling Landmine Lateral Raise // Standing Around the Worlds
10 reps, 4 sets // 8 reps each, 4 sets // 10 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- 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 // Wide Dumbbell Shoulder Press // Underhand Kneeling Cable Shoulder Press
15 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- With the pulley set high on the rack
- Sit on the floor
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Seated Face Pulls

- Start with your arms at 90 degrees, dumbbells just outside the shoulders
- Press the dumbbells outward and upward forming a Y
- Lower with control back to starting position

Dumbbell Standing Wide Shoulder Press

- 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}

Cable Lateral Raise Behind Back // Seated Straight Bar Front Raise // Rear Delt Fly with Resistance Band
15 reps each, 4 sets // 10 reps, 4 sets // 12 reps, 4 sets
*5 squat presses after completing each superset {20 total}*

- 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}

- From a seated position, grip the bar shoulder width apart
- Raise the bar forward and up to overhead
- Lower the bar to your lap and release your grip each rep

Straight Bar Seated Front Raise

- 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

Treadmill Steady Pace

Stairmaster Steady Pace

W3/D5 Friday | Shoulders

So excited to do this program! I was a fitwithasd groupie and totally stopped working out during pregnancy. 16 weeks postpartum and excited to focus on my health and fitness

rachel

Super excited for the challenge. I am brand new here and looking forward to this.

Shannon

Chynna Pacheco

Summer Shred Challenge - Starts June 6th!

charlotte

Great workout. I loved feeling exhausted yet strong during this!

Dana

A bit challenging to modify this one at home, but I managed and definitely felt the burn!

Adelle

W1/D1 Monday | Legs

Megan

Alex

Ivana

W1/D2 Tuesday | Back

Sovi

Aracely Caraveo

W1/D3 Wednesday | Legs

Christine

W1/D4 Thursday | Chest, Biceps & Triceps

Love shoulder workouts! They are my favorite too and I always feel so sore afterwards!

W1/D5 Friday | Shoulders

Great work out! I don’t have access to a leg press or hyper extension bench but still felt the burn! Would love recommendations for at home modifications! You rock!

Morgan Massicott

Legs are DEAD. I took my rest day on Saturday, so just finished this workout to end week 1. This was a tough one to get through, especially after this morning’s 13mile bike ride 🤪

Sydney

Wow I didn’t realize how hard those single leg hop thrust are!! If I start doing that, My quads and glutes will be so strong 😍

W1/D6 Saturday | Legs

Very challenging but easily modified, as I didn't have trx straps at the gym.

Meghan

Emily

W2/D1 Monday | Legs

Bunny 🐰❤️

Kerry

W2/D2 Tuesday | HIIT

I’m so sore from the last 3 leg workouts but I went to the gym and made it

Karen Carreno De La Hoz

W2/D3 Wednesday | Legs

This work out was so hard but I absolutely loved it. I feel so strong.

Mary

I missed a couple days due to guests visiting but I’m back on track!

Loving these workouts and how I’m beginning to feel strong again.

W2/D4 Thursday | Back & Chest

A little behind but got it in!!🥰one day stronger 💪🏽

W2/D5 Friday | Shoulders, Biceps & Triceps

Great! I went up on weight and already seeing my legs getting stronger!

Marisol Colon

W2/D6 Saturday | Legs

Can someone help me to my car? Did this workout with my son yesterday and holy legs on fire🔥🏋🏻‍♀️

W3/D1 Monday | Legs

Starting to work my way up and catch up on these workouts!! My biceps are killer right now!!

Getting stronger daily! 10k steps everyday and a workout 6x’s a week, gallon of water daily.  Week 3 and crushing goals!

W3/D2 Tuesday | Back & Biceps

Lungs are on fire more than my legs 😮‍💨😮‍💨😮‍💨😮‍💨

I can’t feel my legs!! Those walking lunges along with the other exercises were brutal! 😫🥵

W3/D3 Wednesday | Legs

Dang, I have to lift a surfboard for my kids camp all next week. Don’t know how!

Skylar

W3/D4 Thursday | Chest & Triceps

Katlyn

W3/D6 Saturday | Legs

Stacie

Karleigh

W4/D1 Monday | Legs

Didn’t have time to finish this morning but got it in this afternoon. Great workout!

Can’t workout tomorrow so I got Tuesdays work out in. I love the Dante rows.  Easily one of my favorite new exercises (never did that one before).

W4/D2 Tuesday | Back & Chest

W4/D3 Wednesday | Legs

Great shoulder/tricep burn! Love the straight bar upright rows. My shoulders are getting toned!

Hiit bike at the end of every superset is not the easiest to do in a gym. Also any of the cable workouts are difficult to do at the lightest setting, maybe post a similar movement with dumbbells.

W4/D4 Thursday | Shoulders & Triceps

Back days are my new fave after leg day!!!

W4/D5 Friday | Back & Biceps

Haven’t missed a workout! So happy to be back on track.

Another week down 🙌🏻 this is the most “on” I’ve been with my workouts in a long time!

W4/D6 Saturday | Legs

Switching up the days of workouts this week but getting them in. Cardio tonight! Hope everyone had a great 4th 🎉

Happy 4th everyone 🇺🇸 No days off 🏋🏻‍♀️🙌🏽

W5/D1 Monday | Legs

been at the beach for 5 days. my workouts consisted of walking. today my 🍑 is on fireeee🔥

Cassidy Parks

W5/D2 Tuesday | Full Body

After being sick for 2 days I am so glad to be back today.  Missed a few but I’ll make ‘em up.

Shoot. Shaking so badly. This is a great plan to do while doing 75 Hard. Thanks girl!

W3/D5 Friday | Shoulders

Community

More workouts from Grace White