Name: Playbook - Janet Calderon - W5/D4: Shoulders
Uploaded: 2024-01-02T12:08:53.876Z
Duration: 60 min
Description: W5/D4: Shoulders

Maria

Lara

Take a deep breath and raise the dumbbells to roughly 45 degrees using a neutral grip (palms facing in). Slowly lower the dumbbells back to the starting position under control. Repeat for the desired number of repetitions.

Side lateral partial raises

Sit on the pec deck fly machine with your stomach against the pad.

Grasp the pec deck handles ensuring your upper arms are parallel to the floor.

Push the handles back together as you contract your back and squeeze your shoulder blades.

Hold this contraction for 1 second.

Repeat for the desired number of repetitions.

Machine Reverse Fly

Superset 1 shoulders 2.0 - 2

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Seated Barbell military press

Set up your bench at an angle of around 30-45°. 

Lie back and place your hands on the bar, slightly wider than shoulder-width apart, with your palms facing up. 

Lift the bar out of the rack and press it up until your arms are extended and your hands are above your shoulders. 

Slowly lower the bar to your chest, then press it back up again.

Pro tip: squeeze your glutes the whole time

Barbell incline chest 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 2 shoulders 2.0 - 2

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 3 shoulders 2.0 -2

W5/D4: Shoulders

Starting this program today. #1 was a challenge but after this workout tonight, now I remember what’s coming my way 🫠

Tiffany W

W1/D1: Legs

Julijana

Whittney

W1/D2: Back Day

Did the gym version at home and it was killer!

Legs and booty are fried 🍑🍑🔥🔥

Jessica

W1/D3: Glutes & Hamstrings

Definitely feel the burn!! Great shoulder work out!

Tania

Monica

W1/D4: Shoulders

Kalisa

Bibi

W1/D5: Glutes

Went heavier today and my legs feel like rubber

Danni R

I pushed pushed myself today and went heavy. And girl i can’t even get in the truck

W2/D1: Legs

We don’t skip the parts we don’t like 😭

W2/D2: Back & Biceps

Worked up a sweat 😅 feeling great 😌

W2/D3: Glutes & Hamstrings

W2/D4: Shoulders

W2/D5: Glutes

I wanted to puke so badly, surprised I didnt🥴🥵. My legs are doneeeee

Legs always on fire. Out here sweating and crying like a dog

W3/D1: Legs

W3/D2: Back Day

the tracking for the reverse lunges was nonexistent

S. Love

W3/D3: Glutes & Hamstrings

W3/D4: Shoulders

W3/D5: Glutes

the tracking and number of reps for the curtsy lunges were non existent

This was a “did you die ?” Workout 😅😅😅😅

W4/D1: Legs

Olivia

W4/D2: Back Day

W4/D3: Glutes & Hamstrings

Whew. Finishing this 2.0 to get ready for 3.0

Alexis

W4/D4: Shoulders

Pre thanksgiving pump. Post hourglass challenge

W4/D5: Glutes

Today I just feel blessed to move my body

Coming back from having Covid and nice knowing i didn’t completely lose my strength

W5/D4: Shoulders

Community

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