Name: Playbook - James Lawrence Iron Cowboy - W2/D3 Shoulders & HIIT
Uploaded: 2021-12-23T22:59:28.122Z
Duration: 20 min
Description: W2/D3 Shoulders & HIIT

James

Day 3: Shoulders & HIIT 
 
Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:  
15X2 followed by 1 minute of HIIT  
Set 1:
- Alternating shoulder press 
- Dumbbell snatch R/L 
- 1 minute burpees  
 
Set 2:
- Upright row  
- Lateral raise  
- 1 minute burpees 
 
Set 3:
- Front Raise  
- Around the world 
- 1 minute burpees  
 
 Cooldown & Stretch

Set 1:
- Alternating shoulder press
- Dumbbell snatch R/L 
- 1 minute burpees

- Start with your arms at 90 degrees, dumbbell in each hand
- Alternately press and lower each dumbbell straight up, engaging your delts

Alt shoulder press

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch (right)

Dumbbell Snatch (left)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Set 1

Set 2:
- Upright row  
- Lateral raise  
- 1 minute burpees

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright Row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral raise

Set 2

Set 3:
- Front Raise  
- Around the world 
- 1 minute burpees

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Front raise

- Hold the dumbbells forward of your body, palms facing away
- Circle the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Around the World

Set 3

W2/D3 Shoulders & HIIT

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

I haven’t sweat this much in a long time !!!

This is the hardest workout… ever. 😍🔥

W2/D3 Shoulders & HIIT

Community

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