Name: Playbook - Nicole McCahan - W1/D1 Back & Shoulders
Uploaded: 2023-02-17T01:59:39.144Z
Duration: 45 min
Description: W1/D1 Back & Shoulders

My first workout with you- very good and quick- perfect for at home!

Ashley

Week 1 | Day 1
Back & Shoulders 

1. Shoulder Press (Standing)
3 sets X 10 reps

2. Bent Over Row
3 sets X 10 reps

3. Lateral Raises
3 sets X 12 reps

4. Reverse Flies
3 sets X 10 reps

5. Front Raises
3 sets X 12 reps

BONUS: Abs burn out! (Optional)
1. Single Leg Bicycle Crunch
Till Failure (TF)

2. Plank Taps
Till Failure (TF)

- Hands up by the ears with dumbbells in hand
- Press up and reach full extension 
- Come down with a controlled motion 
- Keep core engaged

Shoulder Press (Standing)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent Over Row

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Lateral Raises

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells back at an angle 
- Lowering with control back to starting position

Reverse Flies

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Front Raises

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee
- Focus on engaging your core when you rotate.
- Till failure on both sides.

Single Leg Bicycle Crunch

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

W1/D1 Back & Shoulders

Community

More workouts from Nicole McCahan