Name: Playbook - Jarrett Stod - W1/D5 Weight loss - Shoulders + Arms
Uploaded: 2021-12-15T17:22:35.519Z
Duration: 60 min
Description: W1/D5 Weight loss - Shoulders + Arms

Stair climber is still kicking my butt. But I’m loving this program!

Tori

I like cycle 1 so far, working every muscle part. Great shoulder + arm work out.

James Nguyen

- Dumbbell seated shoulder press 4 x 10 
- Db lateral raises 3 x 15
- Cable side laterals 3 x 12

Superset: 3 x 12
- Standing rope curl 
- Cable rope tricep extensions

- Dumbbell tricep kickbacks 3 x 15 
- Db bicep curls 3 x 12
- 20 Minute stair master

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

DB Lateral raises

- With the outside arm, cable across your body, arm fully extended 
- 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  
- Work both sides

Cable side laterals

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Superset

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Stairmaster

W1/D5 Weight loss - Shoulders + Arms

Traded like two workouts! But overall it was greattt👍🏽

Royalty

Jordan

W1/D1 Weight loss - Push day

I wish that there was a alternative exercise for like the pull ups as I just started my weight loss/ workout journey and am unable to do a pull up quite yet. But other thank that it’s a great workout.

Austin

🏡 Sue Sutton-Ludwig CRS Remax Concepts. Sutton

W1/D2 Weight loss - Pull day

Worked every muscle of the leg. I couldn't end it with the stair master since that was taken. End up doing air squats and pistol squats.

One of the best workouts I’ve done in a while.

Abby

W1/D3 Weight loss - Leg day

W1/D4 Weight loss - Chest + Back day

Digging the leg workout and ending it with 20 mins on the stair master.

W1/D6 Weight loss - Legs

W2/D1 Weight loss - Push day

W2/D2 Weight loss - Pull day

This day is always my kryptonite. The last thing I want to do after legs is the stair master 😅 but it’s so worth it! My legs and booty are getting so strong!

W2/D3 Weight loss - Leg day

Did this workout on 06/10. The great combo between the two muscle groups.

W2/D4 Weight loss - Chest + Back day

W2/D5 Weight loss - Shoulders + Arms

W2/D6 Weight loss - Legs

W3/D1 Weight loss - Push day

W3/D2 Weight loss - Pull day

W3/D3 Weight loss - Leg day

This program has seriously been amazing 🤩

W3/D4 Weight loss - Chest + Back day

Great Sunday shoulders + arms workout 💪

W3/D5 Weight loss - Shoulders + Arms

W3/D6 Weight loss - Legs

W4/D1 Weight loss - Push day

Great pull workout in the time of rush hour at the gym.

W4/D2 Weight loss - Pull day

W4/D3 Weight loss - Leg day

I like working out the 2 muscle parts chest and back. Great exercise choices.

W1/D5 Weight loss - Shoulders + Arms

Community

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