Name: Playbook - Lacey Lyons - Shoulders & Back
Uploaded: 2024-01-08T00:55:09.755Z
Duration: 45 min
Description: Shoulders & Back

Went up in all my weights! Great workout!

Maddy

The best muscle groups paired together for a workout you won’t want to miss! Push yourself with the weights you are using. You got this! 👍🏻

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Use heavy weight!!

Dumbbell seated shoulder press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Use heavy weight!!

Wide grip lat pulldown

Complete exercises back to back with rest in between rounds

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Point elbow straight back keeping close to side

Bent over dumbbell rows (single arm)

Superset #1

- Keeping your arms straight pull the bar down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable machine straight arm pulldown

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Superset #2

Shoulders & Back

Glutes

First work out back in a while and it was just what I needed 💪

Lacey

Heavy Weight Leg Day

Been awhile since I felt my biceps on fire.🔥 So good!! Can’t wait for more gym workouts!

Pull Day

Christina

Chest & Shoulders

Even my legs were sweaty after this workout! I had to push through all the step ups 😅

All About the Glutes

Awesome leg day! Really had to push through at the end.

Glutes, Hamstrings + Core Finisher

Holy smokes! I thought this was going to be easy… The burnout round killed me. Legs are shaking!

Shoulders & Back

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