Name: Playbook - Nicole McCahan - W3/D4 Shoulders, Biceps & Triceps
Uploaded: 2023-02-17T01:59:57.124Z
Duration: 45 min
Description: W3/D4 Shoulders, Biceps & Triceps

Week 3 | Day 4
Shoulders, Biceps & Triceps

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

2. Wide Curls
3 sets X 10 reps

3. Skull Crushers
3 sets X 10 reps

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

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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Shoulder Press (Seated)

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

Wide Curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Skull Crushers

- 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 Raises

- 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

8-10 reps X 3 sets

You can modify this exercise by dropping down on your knees.

W3/D4 Shoulders, Biceps & Triceps

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