Name: Playbook - kennedy nease - shoulders + arms✨
Uploaded: 2024-04-01T02:45:48.825Z
Duration: 65 min
Description: shoulders + arms✨

my shoulder and arms day: we’re hitting the shoulders, triceps, and biceps (with a tiny bit of chest). 

take it slow, try to increase your weight used when you can! 

let me know if you need any substitutions or modifications ❤️

use core to keep body straight and grounded

push up through the shoulders, almost touching at the top then control the entire way down. 

don’t come below shoulder height with your elbows!

Seated Shoulder Press

hold one dumbbell while hammer curling with the other arm 

use core to keep body balanced.

do reps on each side!

Single Arm Hammer Curl with Hold

do both exercises for 10 reps, back to back with no rest! after completing both, rest for 1 min. repeat 4x!

while standing, engage your core and slightly squeeze your glutes to protect your lower back.

start with the weights by your side and bring the up on the side, not coming higher than your shoulder. imagine your pinky finger leading the movement.

Lateral Raises

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

superset: lateral raises & skullcrushers

slightly incline the bench
elbows turned slightly in
core tight!

Incline Press

keep elbows close to waist 
core tight!
make sure your wrists don’t collapse at the top and bottom of the movement - you want them in line with your forearm!

EZ Bar Curls

do 1 set of each exercise back to back before taking your rest!

add a plate if you need more height to get a decent range of motion!

avoid letting your wrists collapse
you can use a bar, rope, or handles for the attachment!

Cable Curls

hold the rope and stand pretty close to it. keep your elbows in place and use your triceps to push the weight down, bringing the rope out on each side slightly, squeezing your triceps. come back up slow and controlled.

Tricep Cable Pushdowns

cable superset: biceps + triceps

shoulders + arms✨

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

Leslie

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

shoulders + arms✨

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