Name: Playbook - Mariana Morais - Back, Shoulders, Chest
Uploaded: 2022-02-01T04:24:33.463Z
Duration: 45 min
Description: Back, Shoulders, Chest

cassandra

Amanda

Really enjoyed this!!!! Very good burn! Arms and back feel pumped. 💪

Tarsha

Lina

Lauren

-Place your feet shoulder-width apart and hold a weight plate in both hands with arms extended in front of you.
-In a circular motion, orbit the weight around your head, completing a 360-degree revolution and ending up at the starting position.
-Complete the same motion in the reverse direction, again ending at your starting point.

360 shoulder plate rotation- counterclockwise

360 shoulder plate rotation-clockwise

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row - right

Single arm dumbbell row- left

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Palms should be facing backwards
Step 1: Take dumbbell in each hand and hold it at your waist. 
Step 2: Your palms should be facing back and your thumbs pointed in towards your waist. 
Step 3: Lift the dumbbells up to shoulder height, keep your thumbs pointed down as you lift the dumbbells up. 
Step 4: Lower the weight back down to your waist.

Thumb Down Lateral Raise

- Palm facing down
- 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

Lunge press- left

Lunge press- right

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

Back, Shoulders, Chest

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Maddie

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Feel good and strong after. Not super sweaty but a good burn

One of my favorite workouts to do!! My third time doing this workout circuit and I'm in love😍

Back, Shoulders, Chest

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