Name: Playbook - ATO FITNESS by Kayla Rossi - 5.23| shoulders & arms
Uploaded: 2024-02-04T18:48:08.823Z
Duration: 45 min
Description: 5.23| shoulders & arms

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

- Raise keeping your arms extended
-thumbs up

Side laterals using plates

Shoulder superset

Each rep is quarter rep, then half rep, then full rep. Perform just like a dumbbell side lateral, increasing weight each set

Tri rep side laterals

Do all 3 exercises back to back. Then rest 1 min

Cable rope Bicep curl

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Plate bicep curls

Bicep TRISET

Complete all 3 exercises back to back then rest between rounds

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hold the bar and lower down towards your face 
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Barbell skull crushers

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

TRICEP TRI-SET

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

Barbell military press

Start slow ( 1.5 -3mph ) get into plank position and walk forward on the treadmill

TREADMILL plank walk

5.23| shoulders & arms

Derrik Olmstead

SHOULDERS 🤘🏻

Melissa

3/3: DELT DAY

5.6| DELTS with ab finisher

Lauren

Iraida

4.17| SHOULDERS

Awesome workout!!! Incredible shoulder burn!!!

Ugh absolutely just love all her workouts!!

Dijana

4.7| SHOULDERS

It's the switching up for me that does it 🤯

3.29| SHOULDERS

DELTS!

Ok I have a question was the last exercise really 153?? 🥺😭

This shoulder workout is 🔥 excited to try quads tomorrow

5.23| shoulders & arms

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