Name: Playbook - Janet Calderon - W1/D4: Shoulders & triceps
Uploaded: 2024-01-02T12:08:53.365Z
Duration: 60 min
Description: W1/D4: Shoulders & triceps

💪🏼💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥🔥

Lara

Whittney

Bibi

Adria

Christy

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.

Side Laterals

Assume a seated position in the machine with the handles set at roughly shoulder height.
Grab the handles with a pronated 
Inhale and press directly overhead.
Slowly lower the handles back to the starting position.
Repeat for the desired number of repetitions

Machine Shoulder Press

Superset 1 shoulders bikini 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

Go heavier with each set

Dumbbel close grip hex press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Superset 2 shoulders bikini 1

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- With the outside arm, cable across the front 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

Superset 3 shoulders bikini 1

- Hold the bazar with your palms facing down 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

- 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 straight bar tricep pushdown

Superset 4 shoulders bikini 1

W1/D4: Shoulders & triceps

Lena

W1/D1: Full legs

Maria

W1/D2: Back and biceps

Loved it just as much the second time around

W1/D3: Glutes & Hamstrings

👏🏻👏🏻👏🏻👏🏻👏🏻🫶🏻🫶🏻🫶🏻🫶🏻🫶🏻

Sore from all workouts this week.. this one was rough!

Kellie

W1/D5: Glute detail

W2/D1: Full legs

W2/D2: Back and biceps

Holy moly Janet, my glutes are dead 💀 😅🤪

Jonet Siegers

W2/D3: Glutes & Hamstrings

stace

W2/D4: Shoulders & triceps

W2/D5: Glute detail

W3/D1: Full legs

W3/D2: Back and biceps

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders & triceps

W3/D5: Glute detail

Absolutely dragged as as if it was day #1 🥵

W4/D1: Full legs

W4/D2: Back and biceps

W4/D3: Glutes & Hamstrings

W4/D4: Shoulders & triceps

W4/D5: Glute detail

Absolutely 🔥
Total love hate relationship

W5/D1: full legs

Carina

W5/D2: Back & biceps

W5/D3: Glutes and hamstrings

Attalia

W5/D4: Shoulders & tri’s

Stacye

It was tufffff! But I did it! 💪🏾💪🏾💪🏾

Alexis

W5/D5: Glute Detail

You are killing me miss Janet!!! 🤪🥵

W6/D1: full legs

W6/D2: Back & biceps

Marie-Pierre

W6/D3: Glutes and hamstrings

After taking a bit time off we’re back. We are dying.

W6/D4: Shoulders & tri’s

W6/D5: Glute Detail

W7/D1: full legs

W7/D2: Back & biceps

W7/D3: Glutes and hamstrings

W7/D4: Shoulders & tri’s

Kalisa

W7/D5: Glute Detail

W8/D1: full legs

W8/D2: Back & biceps

W8/D3: Glutes and hamstrings

W8/D4: Shoulders & tri’s

Finished ✅ it was amazing 🤩    i feel like superwomen 🦸🏼‍♀️!!!!

W1/D4: Shoulders & triceps

Community

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