Name: Playbook - Kelsey Oloughlin - W1/D2 Shoulders + Triceps
Uploaded: 2023-07-16T16:52:57.867Z
Duration: 45 min
Description: W1/D2 Shoulders + Triceps

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana Kasmani

Thought I’d make it through in a breeze…. I was proven wrong real quick😅

Gracie

Kylie

Perfect arm workout - they are on fire 💪🏼🔥

Camilla

Arms are on fire 🔥 can’t wait for tomorrows workout

Becca

Ariana

Michelle

Amazing session. Can’t wait to do more 💪🏽

Serena

Rachel Seegmiller

DanielaEscobar

Liza

Fun and challenging workout 👊🏼💪🏼

Anni

Dila

Good the zpress video is too short coyld you extend to show full movement please

Carmen

Kolbi

Lexi 

Today we will be doing a quick & effective shoulder workout! 

Grab a pair of dumbbells, push yourself with every set and rep, and let’s get to work!

- 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

-seated on the ground
-benefit is to take your lower body out of the exercise to truly focus on core and upper body
-Press up above head & down to 90 degrees 
-ENGAGE CORE!

Z Press

Perform both arms for the Arnold press, then move directly into bent over kickbacks before resting

Repeat x 3!

-Kneeling position
-Perform 10reps each arm (20 total) 
-core tight!

Kneeling Arnold Press

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extension

Single Arm Arnold Press into Bent over Tricep Kickbacks

Again another superset! Perform each exercise before resting!

Repeat x 3!

-Keeping the dumbbells neutral
-Raise to be parallel to the ground
-Lower slowly

Hammer Raises

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position
-10 reps per arm (20 total)

Dumbbell kneeling tricep kickback

Hammer Raises into Kneeling Tricep Kickback

-perform a push-up and push yourself up to make an upside down V
-try to push yourself, this is your burnout!

Push-ups To V-Ups

W1/D2 Shoulders + Triceps

Selena

Maybe put a example of a weight you could use or list the one you are using

Johanna

W1/D1 Glutes + Quads

Amber

Amazing!!!! My arms are like jello!!!!!!!

Lynsey

Can’t feel my arms. Such a good workout!

W1/D3 Back & Biceps

That was difficult for sure! Let’s and back are burningggg 🔥

Lauren

Gisele Rigo

W1/D4 Hamstrings & Glutes

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

This may have been my favorite day so far! It definitely pushed me but I felt super accomplished when I finished!

W1/D5 Full Body Workout

Great abs even though it was a late workout

W1/D6 Abs Workout (Active Rest Day)

W2/D1 Quads & Glutes - Week 2

W2/D2 Shoulders, Chest, & Triceps - Week 2

Back hurts abs hurt tomorrow gonna be sore but we’ll worth the efforts

W2/D3 Back, Biceps & Abs - Week 2

W2/D4 Hamstring Focused Leg Day - Week 2

SO GOOD!!! Dripping sweat! Great full body workout!!!!!!

Anais du Preez

W2/D5 FULL BODY WORKOUT - Week 2

Gaia

After the weighted 30 lunges X3 the 60 back lunges felt impossible 😭 had to adjust but great workout!

Emily

W3/D1 Quad + Glutes + Abs - Week 3

I had to do this with a lighter weight but the reps and different kinds of lifts really pushed me! I don’t think I’ll be able to lift my arms from my side the rest of the day 😂

Arms are on fire 🔥 slowly building arm muscle and it feels so good!

W3/D2 Shoulders + Triceps - Week 3

W3/D3 Full Body Burn! Week 3

W3/D4 Hamstrings + Glutes

W3/D4 Hamstrings + Glutes - Week 3

Catherine

W3/D5 Back + Biceps + Abs- Week 3

W3/D6 Legs + Shoulders- Week 3

Little too many reps at the beginning, I shortened the reps! Good burn!

Did only 2 sets of everything but still higher reps

Never thought home workouts could be so hard 😅. Thanks Kels.

W4/D1 Quads + Glutes + Core

Did a different thing instead of bear crawl hip to belly button on all 4s

W4/D2 Shoulders + Triceps + Chest & Abs

W4/D3 Back + Abs

Beatrice

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

W5/D2 Biceps, Shoulders, Triceps + Core

W5/D3 Back + Abs

Felt strong today and grabbed the heaviest weights! 💪 In love with this program more and more! 💙

W5/D4 Hamstrings + Glutes

W5/D5 Chest, Triceps + Core

W5/D6 Full Body Burn 🔥

Provide alternatives to some of the step up exercises if they’re too hard for some people- knee pain w so many reps

My legs were shaking after this one. Especially since I decided to use my heaviest weights 🥵

W6/D1 Glutes, Quads + Core

Such a good work out! I really love how your work outs makes me feel afterward!❤️

W1/D2 Shoulders + Triceps

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