Name: Playbook - Kelsey Oloughlin - W5/D2 Biceps, Shoulders, Triceps + Core
Uploaded: 2023-07-16T16:52:58.328Z
Duration: 45 min
Description: W5/D2 Biceps, Shoulders, Triceps + Core

Dila

Beatrice

-Perform 8 shoulder presses and move directly into Arnold press
-should be challenging!

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

Dumbbell seated shoulder press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Shoulder Press directly into Arnold Press

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement
-HEAVY!! Perform 6 reps per arm (12 total reps)

Seated alternating dumbbell curl

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

-Using moderate weight, curl weight up, push up into press, slowly bring down (1 rep)
-10 reps

Dumbbell Curl into Press

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm
-12 reps per arm

Dumbbell curl with static hold

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

Bent over tricep extension

Bent Over Front Raises

Tricep Kickback into Front Raises

- 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 your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side
-Instead of arm out, use Pilates ball to balance
-10 reps per side (20 total reps)

Bird dog

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

Deep Core Circuit

W5/D2 Biceps, Shoulders, Triceps + Core

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!

Becca

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

Michelle

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

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

Kylie

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

W4/D5 Full Body Workout 🔥🔥

W5/D1 Quad Focused Leg Day

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!❤️

W5/D2 Biceps, Shoulders, Triceps + Core

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