Name: Playbook - Lacey Lyons - W4/D2 - Shoulders & Biceps
Uploaded: 2024-01-08T00:55:09.978Z
Duration: 45 min
Description: W4/D2 - Shoulders & Biceps

Ashley McCartney

Katie

Maddy

It’s time for another upper body day! Keep pushing yourself with the weights you are using. Today is the day to get a little bit stronger!

Complete both movements back to back before taking a rest period

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Raise dumbbell until you reach shoulder height
- Lower with a controlled movement
- Alternate arms while keeping your core tight, try not to swing

Alternating front raise

Superset 1

- Keep one dumbbell steady at a 90 degree angle
- Complete all reps one the opposite arm before switching 
- Go right into another static hold and complete reps on opposite arm

static hold bicep curls

- bend forward bringing your chest parallel to the ground 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell single arm bent-over reverse fly

Superset 2

Complete all movements back to back before taking a rest period

- Hold two dumbbells going to a front raise 
- Keeping dumbbells at should height bring to a T position
- Slowly lower down to sides 
- bring dumbbells into a lateral raise and then bring to front before lowering down

T raise

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- plus each hip
- 4 points = right shoulder, left shoulder, right hip, left hip (equals one rep)

High plank shoulder taps - 4 point

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height
- Lower your hands releasing the tension from the band

Resistance band front raise

Triset I

W4/D2 - Shoulders & Biceps

Second time doing this and it’s just as much of a burner as the first!

Dang! I’m going to have Carrie Underwood legs before you know it 🥳

Sarah

This was a burner!!! Good workouts lady!!!

W1/D1 - Lower Body

So proud of myself for finishing that one, my arms were jello by the high plank things 😂

Maci

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

My heart rate was elevated on that last superset 🙌🏻 and sweat dripping down my back and front

I feel I’m in shape until I do one of your workouts and then I get taken aback 🤣. This was a burner girl! Keep ‘em coming!

I’m not going to be able to walk tomorrow 😅

Lacey

W1/D4 - Lower Body

W1/D5 - Full Body HIIT

W2/D1 -Lower Body

Haylie Fowler

After four months into my movement journey, I finally fell out of my routine. I knew it would happen eventually, I have been active but haven’t intentionally worked out in 11 days. Today, that changed, I’m back at it and I will not let 11 days define my journey. My arms are on 🔥

W2/D2 - Shoulders & Biceps

Back day is now one of my favorite workouts!

W2/D3 - Back, Chest & Triceps

Burner girl. I couldn’t use weights on the last sets of 15 I was burnt 🫡

W2/D4 - Lower Body

Great quick one but still got a good sweat!

W2/D5 - AMRAP full body

That was a hamstring and booty burner 💪

Felt so strong during this workout! Leg day has become my favorite workout days thanks to Lacey.

W3/D1 - Lower Body

Pushed myself with heavier weights! 💪🏼 great workout!

W3/D2 - Shoulders & Biceps

Increased my weights and this one was a burner 🥵

W3/D3 - Back, Chest & Triceps

I thought this was going to be easy.. I was so wrong! The short breaks made this workout a sweaty one!

W3/D4 - Lower Body

Silly me to think this one wouldn’t be too bad! 😂 great workout!

W3/D5 - HIIT

Awesome leg day! Heavy weights really make this one a killer.

Girl that last set was a burner I almost died

W4/D1 - Lower Body

W4/D3 - Back, Chest & Triceps

My legs are torched.. I forgot how tough this workout is.

Hardest leg workout I’ve done for quite some time. Dripping sweat.

W4/D4 - Lower Body

Wow! That was way harder than I thought. I’m dripping in sweat. Great workout!

W4/D5 - Full Body HIIT

W5/D1 - Lower Body

W5/D2 - Upper Body

My triceps were burning in that last set! Whew!

W5/D3 - Back, Chest & Triceps

Girl that superset 2 was a burner… whew!

Thrusters almost killed me! Great workout!

W5/D4 - Lower Body

W5/D5 - Full Body

Donna

W6/D1 - Lower Body

W6/D2 - Shoulders & Biceps

The second superset was a burner yowsers!

W6/D3 - Back, Chest & Triceps

Girl that last set was a burner! Hello glutes!!!

Not gonna lie… might have said some words under my breath during this.

W6/D4 - Lower Body

Girl this was hard! I made it through 6 rounds into the 7th and time was up after the 4th exercise

W4/D2 - Shoulders & Biceps

Community

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