Name: Playbook - Kelsey Oloughlin - W3/D2 Shoulders + Triceps - Week 3
Uploaded: 2023-07-16T16:52:58.273Z
Duration: 45 min
Description: W3/D2 Shoulders + Triceps - 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 😂

Lauren

Dila

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

Becca

Michelle

Kylie

- 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

-Front raise into Front side raise (slightly to the side)

Dumbbell Front to Side Raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down
-Hold arm not performing Arnold press up
-8 per arm (16 reps total)

Dumbbell alt. arnold press

Shoulder press into Arnold Press

- 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

-Holding dumbbells to side, bring up in an “O” position above head and slowly bring back down
-Repeat

Around the World

-Bring weights up, back down and into a lateral raise

Upright Rows into Lateral Raises

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

Bent over tricep extension

W3/D2 Shoulders + Triceps - Week 3

Selena

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

Johanna

Gracie

W1/D1 Glutes + Quads

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😅

W1/D2 Shoulders + Triceps

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 🔥

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

Serena

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

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.

Anni

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! 💙

Liza

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!❤️

W3/D2 Shoulders + Triceps - Week 3

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