Name: Playbook - Natalie Bally - W3/D3 Shoulders + Arms
Uploaded: 2022-01-18T01:19:28.698Z
Duration: 60 min
Description: W3/D3 Shoulders + Arms

Jordan

-Stand holding a dumbbell in each hand at your shoulders 
-Alternating arms aback and forth press the dumbbells overhead to full extension
-Repeat

Alternating shoulder 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

-Stand holding a dumbbell in each hand in front of you
-Keeping your elbow high and to the side pull the dumbbell up under your chin
-Lower and repeat to the other side

Alternating upright row

Cable Tricep Extension

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

Barbell curl

-Place your hands on the edge of a bench just outside shoulder width 
-Lower your body towards the ground hinging at your elbows as you keep them behind you
-Press yourself back up by activating your triceps 
-Repeat

Bench Dips

Cable Bicep Curl

W3/D3 Shoulders + Arms

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

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

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 👏🏻

W3/D3 Shoulders + Arms

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