Name: Playbook - Janet Calderon - W3/D4: Shoulders
Uploaded: 2024-01-02T12:08:53.983Z
Duration: 60 min
Description: W3/D4: Shoulders

Maria

Daniela

Shoulders on fire but I feel stronger 💪🏼💪🏼

Wally

🎶 It feels good, yeah, it feels good 🎶

Lara

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

Dumbbell side raise

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.

Dumbbell Shoulder Press

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Superset 1 shoulders

Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell.
Push the barbell up then immediately rotate it so the hooks turn out. Do not flare out your elbows.
Slowly lower the barbell and pause just above your chest.
Push the barbell back up to the starting position.
Repeat the movement.

Smith Machine chest press

Keep your elbows tucked in to protect your shoulder joints.  Squeeze your glutes to prevent back from arching 
Now, unrack the bar and press it overhead but don’t fully lock out at the top. Exhale during this portion of the exercise and keep your head straight.
Then, lower the bar until your upper arms are parallel to the floor. Inhale during this portion of the exercise.
Repeat for the desired number of reps.

Standing machine shoulder press

Seated incline lateral raises

superset 2

With your feet shoulder width apart, face a pulley machine with an attached rope, v-bar, or solid straight bar hanging at chest height.

b) If you are using a rope, grab the rope towards the butt end with your palms facing together. If you are using a bar, grab the bar with your palms facing down.

c) Make sure your chest is high, your shoulder blades are together, and you are bending slightly forward to initiate the exercise.

Action:

a) With your elbows tucked in tight to your sides, bring the attachment down until your arms are fully extended.

b) Pause at the bottom of the repetition and flex your triceps for maximum contraction. Make sure you maintain a neutral wrist position the entire time.

c) Slowly release the weight and return to the starting position.

Rope Tricep Pushdown

Grab the ends of the rope attachment with your thumbs pointing backwards.

Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.

Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs.

Face Pull

Superset 3 shoulders

W3/D4: Shoulders

D Van

I’m back! I’m dead but feel amazing after this workout.

Valennis

Legs on fire, butt pumped! Loved this, thank you for getting me out of bed this morning xxx

Opal

W1/D1: Leg Day 1

It was great, didn’t sweat like this in al longtime😅

Percita

Kristen

Loving back days nowadays more 💪🏼😌

W1/D2: Back Day

The hamstring on the smith machine takes a lot of confidence that I don’t have haha!

Lauren

Great workout, needed that 😊 I was so sore lol

W1/D3: Leg day 2 - Glutes & hamstrings

Alexis

Looking forward to seeing my sexy sculpted shoulders! 💪🏽

Adria

W1/D4: Shoulders

The smith machine workout with glutes kept getting caught. Also I like when you talk through how to set stuff up. I was confused by a lot of the set up

Karina

W1/D5: Leg day 3 - Glutes

Lysandra

W2/D1: Leg Day 1

Jasmine

W2/D2: Back Day

That burn 🔥!!! So good! Great way to start the morning, kicking butt and taking names 💪🏽

W2/D3: Leg day 2 - glutes & hamstrings

W2/D4: Shoulders

W2/D5: Leg day 3 - Glutes

W3/D1: Leg Day 1

Flor

W3/D2: Back Day

W3/D3: Leg Day 2 - Glutes & Hamstrings

W3/D5: Leg day 3 - glutes

Vanessa Montoya

Marlene Burns

W4/D1: Leg Day 1

W4/D2: Back Day

I forgot how hard this workout was damn 🥵

Raven

W4/D3: Leg day 3 - Glutes & hamstrings

Day 4, week 4. Glad si checked in even on vacation.

W4/D4: Shoulders

Forgot to check off. But finished day 5, week 4. ✨

W4/D5: Leg Day - glutes

Had to switch gym bc i was outgrowing my old one. But my legs are on fire

Bibi

W5/D1: Leg Day 1

Crazy how much stronger I feel 💪🏼💪🏼 Love it

Chanel

W5/D2: Back Day

W5/D3: Leg Day 2 - Glutes & hamstrings

💪🏼💪🏼 Strong Women ish 👍🏽👍🏽

I love shoulders 🔥. Day 4, week 5. ✅

W5/D4: Shoulders

W5/D5: Leg day 3 - glutes

W6/D1:Leg Day 1

W6/D2: Back Day

Forgot to close it but great leg day 😎🔥

W6/D3: Leg Day 2 - Glutes & Hamstrings

W6/D4: Shoulders

Im starting to like this app cant wait to finish it all. ❤️

Jolina kay

Lisa

Finally! So happy I made it and the cheeks finished off strong. Day 5, week 6. 🫶🏽✨🔥

W3/D4: Shoulders

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