Name: Playbook - Nikki Font - W1/D4 Shoulders
Uploaded: 2023-12-30T00:22:23.307Z
Duration: 45 min
Description: W1/D4 Shoulders

Elaine

You will need:

- Dumbbells
- Barbell
- Bench

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Raise the cable with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

W1/D4 Shoulders

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Mary Petrizzi

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

Haley

W1/D3 Quads + Glutes

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

Shelby

W1/D7 Rest!

W2/D1 Chest + Tris

W2/D2 Back + Bis

Legs are trembling leaving the gym 🥴💪🏼

W2/D3 Quads + Glutes

W2/D4 Shoulders

W2/D5 Arms

W2/D6 Hamstrings + Glutes

W2/D7 Rest!

Loved it! Definitely will be sore tomorrow after pairing this with some ab exercises

That tricep superset!! 😅 🔥 I loveddd it!!

Madeline

W3/D1 Chest + Tris

W3/D2 Back + Bis

Alex

This workout gives you a great challenge with a burn 🔥

Daaayyyumm this one was ❤️‍🔥! Feeling strong and and empowered!

W3/D3 Quads + Glutes

W3/D4 Shoulders

W3/D5 Arms

Oh my goodnesssss 😅 this one was so good! I lifted a little heavier today and was pouring sweat! Haha so fun!

W3/D6 Hamstrings & Glutes

W3/D7 Rest

W4/D1 Chest + Tris

W4/D2 Back + Bis

W4/D3 Quads + Glutes

W4/D4 Shoulders

W4/D5 Arms

W4/D6 Hamstrings & Glutes

W4/D7 Rest!

W5/D1 Chest + Tris

W5/D2 Back + Bis

This workout will challenge you. Great burn

W5/D3 Quads + Glutes

W5/D4 Shoulders

W5/D5 Arms

W5/D6 Hamstrings + Glutes

W5/D7 Rest!

W6/D1 Chest + Tris

W6/D2 Back + Bis

Oh my goodness y’all 😅 this one is no joke. Make sure you’re well hydrated and have eaten well a few hours before this one! So good!!

W1/D4 Shoulders

Community

More workouts from Nikki Font