Name: Playbook - Janet Calderon - W1/D4: Shoulders
Uploaded: 2024-01-02T12:08:53.979Z
Duration: 60 min
Description: W1/D4: Shoulders

Kristen

Tina Burgos

So good! Am loving this all so far, thank you :)

Caroline

Great way to start the new year with an amazing workout!!

NANCY

Joanne Carrillo

Stephanie Bailey

Adria

Wally

Laura

Zujeiry

Alison Wright

Shoulders are a small muscle group.  Usually shoulder presses can be heavier dumbbells but definitely use lighter dumbbells for your raised and flys.

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*

- 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

Superset 1 shoulders 1

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

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

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

Bent elbow lateral raise

Superset 2 shoulder 1

Step 1: Place a resistance band around hook above your head (chin up handles work well).
Step 2: Grab the resistance band with both hands (palms facing in) just below chest height.
Step 3: Keep your elbows tight into your side and drive your hands down towards your waist.
Step 4: Lock your arms out and rotate your hands slightly outward as you do.
Step 5: Hold for a second and then bring your hands back up to just below chest height.
Step 6: This completes one repetition.

Banded Tricep push down*

- reach your hips behind you until your chest is facing the floor.
- Keeping your back flat the entire time, start with your arms straight and knuckles toward the floor.
- Reach your arms up toward the ceiling, pulling your shoulder blades back the entire time.

Dumbbell Reverse Flys

Superset 3 shoulders 1

W1/D4: Shoulders

Julia

First workout since baby! I’m pumped 😜

Anais

Jackie

W1/D1: Leg Day 1

I loved the entire workout !! Excited about the next one !!!

Athenai “Arc”

W1/D2: Back and biceps

W1/D3: Glutes & Hamstrings

Nathalie

Week 1 done ✔️ hyper focused this time nutrition form and heavier weight.

Gloria

W1/D5: Glutes

W2/D1: Leg day

W2/D2: Back day

Patricia Ann

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

Increased my weights. Omgeeee I’m literally shaking 😩

W2/D5: Glutes

Increased weights today and 🥵 THANK YOU! Feeling 💪🏽

Shulie

W3/D1: Legs

Great for how I felt today (didn’t want to workout but did it and it didn’t nearly kill me like some of your other ones 😂)

Tonya

W3/D2: Back and biceps

Dumbbell hip thrust is now my #1most disliked workout. LORDT!!!!🥵🥵

W3/D3: Glutes & Hamstrings

Quicker than 60, and so effective 💪🏽

Sarah

W3/D4: Shoulders

Really enjoying how much this program is challenging me. Thank you 😊

W3/D5: Glutes

That leg workout was no joke! But I’m proud I finished!

W4/D1: Legs

I always feel great after one of your workouts!

Ive never stuck to a program this far! Loving it :)

W4/D2: Back & biceps

W4/D3: Glutes & hamstrings

Carrissa

W4/D4: Shoulders

W4/D5: Glutes

This workout was intense. Them Bulgarian squats 😖😖😖😖😖😖🔥🔥🔥🔥🍑🍑

W5/D1: Legs

Hard but took me less than 60 - a win! 😂

W5/D2: Back and biceps

W5/D3: Glutes & Hamstrings

W5/D4: Shoulders

Hard ASF but felt great. My bum is on fire from the heavier weights

W5/D5: Glutes

Although this workout is one of my most challenging ones, and the one that always kicks my a$$ it’s my favorite because I have to push myself.

W6/D1: Legs

I’m loving these at home workouts! Please please please create another at home program. 🔥

Diane

W6/D2: Back and biceps

W6/D3: Glutes and Hamstrings

W6/D4: Shoulders

Awesome! Finished ☑️ going to do it again and go heavier 🥳💪🏽

Great last workout of this plan. Can’t wait to start the next one 😁😁😁😁😁😁😁

Great last workout!! I want to thank you for this program.  Although really hard and challenging at times, it was great knowing that I was able to push myself with every workout. I have lost 14lbs by staying consistent with my food along with this program. I can see the change in my body and the muscle definition coming in. I am super grateful. Thank you once again!

W1/D4: Shoulders

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