Name: Playbook - kennedy nease - shoulders and arms✨
Uploaded: 2024-04-01T02:45:48.768Z
Duration: 60 min
Description: shoulders and arms✨

my lil shoulders & arms day i am doing today! 
there is also a home version available on the home-friendly workouts tabs :) 

we’ll be using a bench and dumbbells today!

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

start with weight in front (palms facing you) then bring the weight out and up to a shoulder press

keep it nice and controlled!

Seated Arnold Press

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

hold the dumbbells upright, then raise up so your arm is in line with your shoulder. 

keep the weight light on these. 

do reps on each side!

Front Raise

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

do the reps on each side! 

start with the weights by your side then come up in front of your body, holding the weight parallel to your stomach.

Crossbody Curls

while seated, engage your core and bring the weight up over your head so it is vertical. keep your elbows in one place and bring the weight down while feeling the stretch along the triceps, then come back up as you feel the squeeze in your triceps.

Seated Overhead Tricep Extension

lean onto the bench with one side, and plant your other foot down on the ground. keep your core tight and take the dumbbell in your working arm. 

start with your arm bent, and extend it behind you feeling a squeeze in your tricep. take it slow and controlled! 

do the reps on each side!

Tricep Kickbacks

shoulders and 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✨

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 and arms✨

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