Name: Playbook - Natalie Bally - W1/D4 Shoulders + Arms
Uploaded: 2022-01-10T16:11:27.508Z
Duration: 60 min
Description: W1/D4 Shoulders + Arms

Vanessa

Tessa

-Sit holding a dumbbell at each shoulder with your palms facing you 
-Press the dumbbells up while rotating your hands
-Press to full extension ( hands should be facing away from you now)
-Lower back to the starting position by reversing the motion
-Repeat

Arnold press

-Stand with a dumbbell in each hand
-With slightly bent arms raise your arms up laterally until your hands are at head height 
-Lower the dumbbells back to the starting position

Lateral raise

-From a half kneeling or seated position with a rope attached to a high cable station
-pull your hands on the rope towards your face until your hands are at your ears
-Release and repeat

Cable face pulls

-Grab a barbell with a narrow grip 
-Pull the bar up under your chin by keeping your elbows high
-Lower the bar and repeat

Upright row (bar)

-Stand holding a barbell in your hands 
-Curl the barbell up 
-Lower the bar and repeat

Barbell curl

-Stand at a high cable attachment with arrow attached
-Grab the rope with your arms bent at 90 degrees
-Extend your arms at the elbow activating your triceps
-Release and repeat

Cable tricep pushdown

-Lay on your back on a bench with dumbbells in each and extended above your chest
-Hinge at the elbows lowering the dumbbells to the side of your head 
-Extend your arms back to the starting position using your triceps 
-Repeat

Skull crushers

Stand with a dumbbell in each hand
-Hold one arm in the 90 degree position as you perform full range of motion  hammer curls with the other hand
-Repeat 

*Work both sides

Iso Curl

W1/D4 Shoulders + Arms

Legs are dying! Had to skip the leg extension Bc I don’t have that machine.

Jordan

Kailah

W1/D1 Quads + Glutes

It was a great workout! I don’t have a cable machine. Is there a substitute for the straight arm pushdown?

Jasmine

W1/D2 Back + Chest

I had to modify a bit in terms of reps Bc I’m weak lol, but great workout!

Nwabisa

W1/D3 Glutes + Hamstrings

W2/D1 Quads + Glutes

I’m sweaty and everything is jello! I think it worked!

W2/D2 Back + Chest

Safe to say that was a hard workout! Had to adjust some of the number of reps as i increase my weights, but really feeling stronger!

W2/D3 Shoulders + Arms

W2/D4 Glutes + Hamstrings

W3/D1 Back + Chest

This is my second round of these workouts and this one is still one of my favorites 👏🏻

W1/D4 Shoulders + Arms

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