Name: Playbook - Mariana Morais - Shoulders & Triceps
Uploaded: 2021-12-29T06:14:47.493Z
Duration: 40 min
Description: Shoulders & Triceps

Laura

Oline

Tarsha

Shoulders & Triceps: (3x15)
- DB Shoulder Press
- Overhead DB Tricep Extension
- DB Lateral Raises
- Bench DB Kickbacks (each arm)
- DB Upright Rows
- Dips - regular or bent knee (easier) depending on skill level

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB shoulder press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- From a single kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

DB tricep kickback

- Hold the dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the dumbbells close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the dumbbells back to starting position

DB upright row

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

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Tricep dips - beginner bent knee

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Amanda

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

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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😍

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