Name: Playbook - Julie Veselkova - Shoulders & triceps 8/30
Uploaded: 2023-01-10T12:47:44.369Z
Duration: 45 min
Description: Shoulders & triceps 8/30

My shoulders and triceps are on fire!!!! So dang good! 🥵 🔥

Alyssa Moreno

Perform both movements back to back before taking a break

-Start by grabbing the cable attachment and holding it low in front of your body 
- Raise your arm with a slight bend at the elbow
- Raise until you reach shoulder height

Cable lateral raise

- Stand straight up and adjust the cable height so it’s as close to your shoulder as possible 
- Pull the cable back leading with your elbow and engaging the back of your shoulders
- Move slow and controlled back to starting position

Single arm cable rear delt fly

Shoulder warmup

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Front raise/tricep superset

-Start standing with a light dumbbell in each hand and your palms facing away from you 
-Raise the dumbbells and out and up so they meet at the top above your head 
-Lower down and repeat

Dumbbell around the worlds

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

Triceps superset

Shoulders & triceps 8/30

Legs (glutes/hamstrings) 10/30

Back & shoulders 5/10

Glutes & hamstrings 5/8

Leg day - quads 4/26

Back & shoulders 4/25

Glutes & hamstrings 4/24

Legs - Quads 4/14

Shoulders & triceps 4/13

Back & biceps 4/11

Legs (glutes & hamstrings) 4/10

Back & biceps 4/6

Shoulders & triceps 4/5

Legs (glutes & hamstrings) 4/4

Amy Yeary

Shoulders & triceps 3/24

Leg day (quads) 2/23

Back & biceps 3/21

Glutes & hamstrings 3/20

Full body 3/18

Shoulders, chest, & triceps 3/17

Legs (quads) 3/15

Back & biceps 3/14

Glutes & hamstrings 3/13

Full body 3/11

Quads over glutes any day. I said what I said.

Legs (quads) 3/10

Shoulders, chest, & triceps 3/8

Back & biceps 3/8

Tough at the end. Almost quit and left, but I walked back in and finished.

Legs 3/6
(glute & hamstring focused)

Legs 3/1

Shoulders & triceps 2/28

Back & biceps 2/27

Legs 2/25

Upper body 2/24

Legs 2/22

Shoulders & triceps 2/21

Back & biceps 2/20

Leg day 2/18

Upper body 2/17

Loved the slight Incline for chest! ❤️

Shoulders, chest, & triceps 2/15

Legs 2/14

Back & biceps 2/13

Cardio & core 2/9

Upper body 2/8

Legs 2/7
(glute & hamstring focused)

Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

First workouts in 3 days. I have missed the gym soooooo much!

Shoulders, chest, & triceps 1/31

Love back day! Always a challenge but always glad to do it!

Back & biceps 1/30

Wendy

Legs 1/28

Upper body 1/27

Shoulders & triceps 8/30

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