Name: Playbook - Kelsey Adkins - W5/D4 Shoulders and Back
Uploaded: 2023-12-30T17:26:53.921Z
Duration: 60 min
Description: W5/D4 Shoulders and Back

Brittan McCombs

Hold one arm up while you complete the reps on the other arm and then switch

Bent Over Row Hold One

Hold one arm at head height while the other one presses, do the reps on one arm then switch

Overhead Press Hold One

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

Dumbbell lateral raises

Lift arms out to the side to a 45 degree angle

Dumbbell half lateral raise

Superset

Single Arm Seated Cable Row

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Single Arm Vertical Cable Row

Cable Single Arm Lateral Raise

W5/D4 Shoulders and Back

So excited to be starting this program! Day one and legs are feeling like jello 😝

Annie

Sarah

I always come back to this leg workout for efficient, simple, foundational leg exercises.

Michelle

W1/D1 Glutes and Hamstrings

Kaitlyn

Tessa

W1/D2 Upper Body

Alli

W1/D3 Glutes and Hamstrings

Loving the variety in the upper body workouts!

W1/D4 Shoulders and Back

Amber

W1/D5 Glute Isolation

Holy crap this workout kicked my butt! Pun very much intended. 😰💪🏼

Dannon

I just love your style of training! Simple, effective exercises that we know WORK!

W5/D4 Shoulders and Back

Community

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