Name: Playbook - Natalie Bally - W4/D4 Shoulders + Arms
Uploaded: 2022-01-24T18:53:47.988Z
Duration: 60 min
Description: W4/D4 Shoulders + Arms

-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

begin with the dumbbells resting on your shoulder in a narrow grip meaning your palms are facing your neck and the dumbbells are resting on your shoulders

Press upward by extending at your elbows. Once you have the dumbbells up overhead with your arms straight, slowly bend your elbows to drop the dumbbells behind your head extending at your triceps. 

Contract your triceps to bring the dumbbells back up overhead to straight arms and slowly bring them back down to your shoulders to complete one full rep

Narrow Press to Tricep extension

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

Barbell curl

Cable Tricep Extension

-Get into a tricep bench dip position 
-Perform a toe tp to each side
-Lower into two tricep dips 
-Repeat sequence

Tricep dip toe taps

Cable Bicep Curl

W4/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

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 👏🏻

W4/D4 Shoulders + Arms

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