Name: Playbook - Nicole McCahan - W4/D3 Shoulders, Triceps & Biceps
Uploaded: 2023-02-17T01:59:39.246Z
Duration: 45 min
Description: W4/D3 Shoulders, Triceps & Biceps

Week 4 | Day 3
Shoulders, Triceps & Biceps

1. Single Arm Lateral Raise
3 sets X 10 reps (each arm)

2. Wide Bicep Curls
3 sets X 10 reps

3. Close-grip Dumbbell Press
3 sets X 12 reps

4. Single Arm Shoulder Press
3 sets X 10 reps (each arm)

5. Alternating Hammer Curls
3 sets X 12 reps (each arm)

BONUS Ab burn out (optional)
1. Forearm Plank
Till failure

2. Cross Body Crunches (straight to bent)
Till failure

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height
- Hold the other arm out to the side with dumbbell in hand at shoulder height while working one side

10 reps each side X 3 sets

Single Arm Lateral Raise

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Wide Bicep Curls

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Close-grip Dumbbell Press

- Start with your arms at 90 degrees
- Press one dumbbell straight up while keeping the other arm at 90 degrees
- Lower with a slow controlled motion
- Repeat on the other side 

10 reps on each arm X 3 sets

Single Arm Shoulder Press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

12 reps on each arm X 3 sets

Alternating Hammer Curls

- Elbows under shoulders 
- Keep entire body tight as you hold position for time

Forearm Plank

- Lying on your back with bent knees bring your elbow to your opposite knee
- Tighten your core as they meet then slowly going to start position
- Repeat that same motion but this time with a straight leg and a straight arm
- Tighten your core as they meet
- Alternate back and forth from bent to straight 

Work one side till failure and then try to get that exact same amount of reps on the other side.

Cross Body Crunch (straight to bent)

W4/D3 Shoulders, Triceps & Biceps

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

W4/D3 Shoulders, Triceps & Biceps

More workouts from Nicole McCahan