Name: Playbook - Janet Calderon - W1/D3 Upper Body/Shoulders home
Uploaded: 2024-01-02T12:08:53.769Z
Duration: 60 min
Description: W1/D3 Upper Body/Shoulders home

stace

Julia

Zujeiry

Stephanie Bailey

Maria

Adria

Yasmara

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Lateral Raises *

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Shoulder press*

Superset 1 upperbody/shoulders 1

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

Holding a pair of dumbbells at shoulder height, with elbows bent and palms facing body.
In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.
Pause, then reverse the movement to return to start. That's one rep.

Arnold Presses

Start off sitting up straight at the end of a flat bench with your feet shoulder width apart

2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count.

3.) Return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Seated front raise

Superset 2 Upperbody/Shoulders 1

- Stand holding light dumbbells in each hand at your sides
- Raise the dumbbells up to the front/side until they are above you in a Y shape
- Lower them to the starting position and repeat

Standing dumbbell Y raise

W1/D3 Upper Body/Shoulders home

Maha

8 weeks postpartum and this was a bit tough. Thank you 😊

Excellent transition back to Playbook after 14 week training challenge! 🦵🏾🦵🏾

W1/D1 Legs Home Challenge

Jayde

Elizabeth

W1/D2 Upper Body/back home challenge

Kaila

W1/D4 Legs/Glutes home challenge

By far my favorite workout! Even though I’m all sweaty and my heart is racing, I reallyy enjoyed this workout ❤️

Holy shit..done right after a leg workout 🥵 feeling the burn, loved it 💪🏼

W1/D5 Ab & Cardio Week 1

Death by Bulgarian Splits🥵🥵🥵🥵🥵🥵🥵🥵😫😫😫😫😫😫😫

Patricia Ann

Still a little tough but better than the first leg day 💪🏽🦵🏼

W2/D1 Legs Home

W2/D2 Upper Body/Back home

Death to these shoulders 💪🏽💪🏽😫😫

Shoulder day always burns!! But so good 🥵

W2/D3 Upper Body/Shoulders Home

Couldn’t do gym but this was a killer 🔥 butt on fire 🔥💪🏼 seeing the gains 😍

Shulie

W2/D4 Legs/Glutes Home

Harder than last week but still my favorite day!

W2/D5 Abs & Cardio

Least favorite day 🥵 my thighs are on fire

W3/D1 Legs home

Evelyn

W3/D2 Upper Body/Back home

My shoulders are on straight fire 🔥😩😅

You killed my shoulders 🥵🥵. It hurt so good

W3/D3 Upper Body/Shoulders Home

Always feel that extra push during Leg day!! You’re the best, Janet 💗

W3/D4 Legs/glutes home

Needed a second round. Bad idea after upper body but I did it 💪🏼

W3/D5 Abs & Cardio

Loving the jump squats at the end 🙌🏽🫶🏽

W4/D1: Legs Home

Going up in weights and feeling stronger every time 💪🏼🔥

W4/D2: Upper Body/Back Home

W4/D3: Upper Body/Shoulders Home

Back after a week off and boyyyyyyyyy this burned 🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D3 Upper Body/Shoulders home

Community

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