Name: Playbook - Karina Vee - W1/D2 Week 1- Day 2 Shoulders & Triceps
Uploaded: 2024-01-14T18:25:48.131Z
Duration: 45 min
Description: W1/D2 Week 1- Day 2 Shoulders & Triceps

Nothing like an arm workout to tell you that you could do arms more often

M Carrasco

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

Loops

5 min jog on the treadmill to warm up your body (try to keep pace of 5-7 mph) 

If you don’t have a treadmill, warm up with skipping or stationary bike

Jog Warm Up

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Tricep Dips

Incline Tricep Push Up

Rope Tricep Pull Down

Rope Tricep Extensions (uni)

Circuit Triceps

Try to powder this circuit without taking breaks and let your shoulders get destroyed 😝

Front Raise

- 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

Delt Raise

Circuit: Shoulder Focus

Finish strong! You can either grab a small barbell (like the one I’m using in the videos) or dumbbells (weights between 10-30 lbs)

W1/D2 Week 1- Day 2 Shoulders & Triceps

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