Name: Playbook - Natalie Bally - W2/D3 Shoulders + Arms
Uploaded: 2022-01-10T16:11:27.522Z
Duration: 60 min
Description: W2/D3 Shoulders + Arms

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!

-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

feet shoulder width apart underneath your hips.

grab the cable and hold it at your waist lifting it to yours chest drawing your elbows outwards engaging your delts.

Cable Upright Row

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

Barbell curl

-Sit on a bench with a dumbbell in each hand in the neutral position
-Curl the dumbbells upper with your palms facing each other
-Lower the dumbbells 
-Repeat

Seated hammer 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

Cable Tricep Extension

W2/D3 Shoulders + Arms

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

Jordan

Kailah

W1/D1 Quads + Glutes

Tessa

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

Vanessa

W1/D4 Shoulders + Arms

W2/D1 Quads + Glutes

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

W2/D2 Back + Chest

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 👏🏻

W2/D3 Shoulders + Arms

Community

More workouts from Natalie Bally