Name: Playbook - Kelsey Oloughlin - W1/D2 Biceps, Triceps, & Shoulders
Uploaded: 2023-07-16T16:52:57.632Z
Duration: 50 min
Description: W1/D2 Biceps, Triceps, & Shoulders

Monica

Colleen

Jovanka

Gisele Rigo

Harder than I thought it’d be!! So good though!!

Mariah Goff

Dead in the best way. My first work out of yours and I’ll be doing only yours for the foreseeable future!

Madison

Sandy

Lindsay

Laura Kate

Love this! Throw a few core burnouts in between/after... 🤌 I'm super green to this app, but this has been my fave upper/arms!

Elizabeth

Such a good burn!! Your workouts are THE BEST💗

Abbie

Diane

Elaine

Cynthia

Brooke

Serena

brooke sherwood

Michelle

Nice workout! Exactly what I needed now 🥰❤️

Ingrid Kristine

McKenna

Arms are DEAD! Such a good lift! 💪🏻

Nikki

You know you had a good upper body day when you go to work and everyone’s telling you look jacked 😂

Aleia

Catherine

Kolbi

Karlie

Chelsie

jumped back in from a week off and i'm definitely feelin' it

Rachel

Murdered my arms! I was shaking at the end!

Bianca

Dila

It was hard - the rest feature is so good, it makes me push my self💪🏼🫶🏼

Camilla

Miso

Allie Mae Jacobs

We will be doing FULL upper body today! Just to switch it up a little & push ourselves more.

-using a challenging weight
-back pressed to chair
-core tight
-push weight up directly above head until they touch slightly
-bring back down to 90 degrees

Dumbbell Shoulder Press

-Neutral grip
-Full extension at the bottom of movement & bring up to a little past 90 degrees
-Use a challenging weight
-Last few reps of each set should be challenging

Seated Hammer Curls

We will be doing shoulders & biceps together this circuit. Completely both workouts back to back & then rest & repeat!

- 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

-Elbows tucked in
-Core tight
-Full extension at the bottom
-use a challenging weight
-Last set until failure (should be about 15 reps)

Wide Grip Curls

Lateral Raises into Wide Grip Curls

- 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Perform the curls, readjust the at and go straight into the pushdowns, rest & repeat!

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Straight Bar Curl into Straight Bar Pushdowns

W1/D2 Biceps, Triceps, & Shoulders

Great! Thank you. Will core be integrated on some days?

Jean

W1/D1 Quad & Glute Focused Leg Day

W1/D3 Back & Abs

W1/D4 Hamstring & Glute Leg Day

Needed the cardio this am! It’s been a minute

Did a power jog instead. Still can not run but keep putting in some kind of effort

So good - normally I hate cardio, but this was a game changer for me💪🏼🙏🏻♥️

W1/D5 Cardio Day

First workout in two weeks after feeling sick. Great workout!

Maybe slightly longer with the 30 second reps.

Lauren

W1/D6 Full Body Workout

Definitely well over an hour, but such a tough and good workout!! One of my favorites

W2/D1 Quads & Glutes - Week 2

Actually dead - hopefully I’ll be able to do those pushups at some point😂

W2/D2 Shoulders, Triceps & Chest - Week 2

Lillian

W2/D3 Back, Biceps & Abs - Week 2

W2/D4 Hamstrings & Glutes - Week 2

The stair stepper is my least favorite thing at the gym… but I felt so good accomplishing something hard today 💪🏼

W2/D5 Cardio & Abs - Week 2

Finishing with the front raises to lateral as you said on instagram ;)

W2/D6 LEGS & SHOULDERS - Week 2

I can't rave about this enough! It was amazing!!!

Alex

W3/D1 Quads + Glutes + Abs - Week3

W3/D2 Shoulders + Triceps + Abs - Week 3

Wow this one made me feel strong!!! Loved it 😍

W3/D3 Full Body Workout- Week 3

Sheesh. Abs are burning 🔥 back is toasted. Love it so much

W3/D4 Back + Biceps + Core - Week 3

W3/D5 Hamstrings + Glutes- Week 3

I love the combination of legs and shoulders!!! This was so good 🔥🔥🥹🥹

W3/D6 Legs + Shoulders - Week 3

Mallory

Burner!!! Heart rate up to 170 in this 🔥🥵

Kass

W4/D1 Quads + Glutes + Core

W4/D2 Chest + Shoulders + Triceps + Core

That was KILLER !! I’m definitely going to be sore tomorrow!

W4/D3 Back + Biceps

W4/D4 Hamstrings + Glutes + Core

Tbh, i didn’t want to do this workout today,  just finished and it feels great :)

Hailey

I have always hated cardio - not any more… I love this kind of cardio🙏🏻🤍💦⏱️

W4/D5 Cardio + Core

Abigail

Christina

W4/D6 Full Body Movement!

Alex Jenkins

W5/D1 Full Lower Body

Ellie

W5/D2 Shoulders, Triceps, Biceps + Core

W5/D3 Back + Cardio

W5/D4 Hamstring + Glutes

Focused on TUT today 🔥 such a good workout!

W5/D5 Chest, Triceps + Core

So quick and good - perfect start on the weekend♥️💪🏼

W5/D6 Shoulders + Legs

Kelsey!! This workout was insane in the best way possible 🔥🔥

W6/D1 Quad Focused Booty Day

W6/D2 Back, Biceps, Abs + Cardio

Pushing past my limits feels so good 🔥

So damn good!! My triceps are BURNIN! 🔥

W6/D3 Shoulders + Triceps

My legs are quivering like crazy after that! Loved it.

Perfect!! On point!! Wauw!! Kelsey - your workouts made my days full of energy♥️💪🏼

W6/D4 Hamstring Focused Leg Day

W6/D5 Cardio + Core

W6/D6 Chest, Shoulders, Triceps + Abs

Barely walking out of the gym today 🙌🏼

W7/D1 Quad Focused Leg Day

I loved that I could finish most of that workout on the squat racks. Made it feel so simple but such a good pump 💪🏼

W7/D2 Back, Core + Cardio

Loved this one! Feelin’ myself today 🤙🏼

W7/D3 Upper Body Burn 🔥

Hot. Fire. Flames. Leg day 🔥🔥🔥😅

Kirsty

W7/D4 Hamstrings + Glutes + Core

Perfect active rest day - love this and The simple core exercises 💪🏼🫶🏼

W7/D5 Cardio + Core

W7/D6 Back + Legs

Never had i felt my glutes as much as after this workout😅

W8/D1 Full Lower Body

New week perfect workout by YOU💪🏼🫶🏼

W8/D2 Back, Biceps & Core

Absolute fire workout 💪🏻 Arms are like jelly, need a minute before driving home!!

W8/D3 Shoulders, Chest + Triceps

Already know my legs are gonna be feeling it tomorrow

W8/D4 Glute Focused Leg Day

Loved this one ♥️ love the combo cardio💪🏼

W8/D5 Full Body + Cardio

This workout pushed me in a so good way! I can really see and feel the difference💪🏼♥️

W1/D2 Biceps, Triceps, & Shoulders

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