Name: Playbook - Julia Mellor T - Week 1 - Day 2 (Shoulders, Biceps & Triceps)
Uploaded: 2021-10-02T15:40:37.775Z
Duration: 45 min
Description: Week 1 - Day 2 (Shoulders, Biceps & Triceps)

I feel super uncomfortable in the gym and this made me feel like I actually knew what I was doing 😅

Jenny

Love it:)) 
But my arms are falling off.. 😂

Kaja

This workout consists of:

Shoulder press - 20, 15, 12, 10
Plate raise and twist - 20, 16, 12, 10
Upright row - 20, 15, 12, 10
Triceps pushdown - 20, 15, 12, 10
Tricep overhead extensions - 20, 15, 12, 10
Cable machine bicep curl - 20, 15, 12, 10
Seated single arm bicep curl - 15 x 3

Sit upright on a bench holding dumbbells at shoulder level. Keep your chest up while completing this exercise and your palms facing away from you.

Shoulder press

While holding a plate, raise your arms until they are parallel to the ground and then tilt the place to the right/left (in a driving style motion).

Plate raise and twist

Make sure you use an overhand grip while holding the barbell. Lift the barbell straight up to your collarbone. This exercise is great for the deltoids, biceps and traps.

Upright row

This exercise is amazing for your triceps, and it also works the rear deltoids.

Triceps pushdown

Lower the dumbbell behind your head while squeezing the triceps. Some tips for this exercise:
1. Try to keep the elbows still (to isolate the tricep muscle)
2. Hold your arms fully extended overhead for a longer amount of time in order to feel the burn

Tricep overhead extensions

This is an isolation exercise for your biceps. Make sure that your biceps stay at your sides during the exercise, and that your upper body stays stationary (the only thing moving should be your elbow joint).

Cable machine bicep curl

Use an underhand grip. This is a bicep isolation exercise!

Seated single arm bicep curl

Week 1 - Day 2 (Shoulders, Biceps & Triceps)

AMAZING!!!! my legs are sore but the pump is 🤩🤩

Jorja Botes

Exactly what I needed. 
I’m waiting for more 🥰

Week 1 - Day 2 (Shoulders, Biceps & Triceps)

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