Name: Playbook - Nicole McCahan - W2/D3 Biceps, Triceps & Shoulders
Uploaded: 2023-02-17T01:59:39.162Z
Duration: 45 min
Description: W2/D3 Biceps, Triceps & Shoulders

Week 2 | Day 3
Biceps, Triceps & Shoulders

1. Wide Curls
3 sets X 10 reps

2. Single Arm Lateral Raises
3 sets X 10 reps (each side)

3. Tricep Push Ups
3 sets X 8-10 reps

4. Single Arm Hammer Curls
3 sets X 10 reps

5. Single Arm Shoulder Press (standing)
3 sets X 10 reps

BONUS Ab burn out (optional)
1. Scissor Kicks
Till failure

2. Plank Up/Downs
Till failure

- Lock the elbows into your side
- Curls the dumbbell up at a slight angle from the normal curl position

Wide Curls

- Hold one arm out to the side in line with your shoulder
- keep a slight bend in the elbow at all times
- Raise the other dumbbell out to the side with a slight bend in the elbow
- Raise until you reach shoulder height
- Repeat 10 reps on both sides

Choose a lighter weight for this exercise.

Single Arm Lateral Raise

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

You can modify this exercise by dropping to your knees.

Tricep Push Ups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell to your shoulders 
- Pause at the top then lower under control
- Repeat on the other side

1 curl on each arm equals 1 rep
10 reps on each side

Single Arm Hammer Curls

- Start with your arms at 90 degrees
- Press one of the dumbbells straight up while the other stays in position
- Lower with a slow controlled motion
- Repeat on the other side

10 reps on each side X 3 sets

Single Arm Shoulder Press (standing)

- Lying on your back with your head off the floor
- Straighten the legs out in front of you
- Kick one leg up while the other swings down
- Slow and controlled
- Keep your lower back on the floor at all times

Scissor Kicks

- Start in a plank position
- One arm at a time drop down to your forearms
- One arm at a time press back up into plank position

W2/D3 Biceps, Triceps & Shoulders

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