Name: Playbook - Lacey Lyons - W6/D2 - Shoulders & Biceps
Uploaded: 2024-01-08T00:55:10.040Z
Duration: 45 min
Description: W6/D2 - Shoulders & Biceps

Ashley McCartney

Maddy

This is your final shoulder workout of the program! Let’s crush it! 💪🏼

Complete both movements back to back before taking your test period.

- 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

Dumbbell seated shoulder press

- get into the bicep curl position 
- you will break the 21 reps into three different groups of 7 reps 
- first set is bottom half - only bring bicep curl half up up
- second set of 7 reps is the top half of the bicep curl (don’t bring arms down further than 90 degrees)
- the last set of 7 is a full range of motion bicep curl

21s - bicep curls

Superset 1

Complete both movements back to back before taking the rest period.

- With the band stuck in a door frame (high position)
- Pull the band towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- hold one dumbbell steady while the other is moving 
- Lower the dumbbells back down with control

Dumbbell upright row - static hold

Superset 2

Complete all movements back to back before taking a rest break.

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

- Start in a push up position, hands slightly forward of body
- Engage core and keep a neutral spine as you twist and reach one arm up to the ceiling 
- Twist back to starting position
- alternate arms 
- can be completed on knees

Tricep plank press

Superset 3

W6/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

Katie

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/D2 - Shoulders & Biceps

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

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

W6/D2 - Shoulders & Biceps

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