Name: Playbook - Nikki Font - W3/D4 Shoulders, Chest, Tris
Uploaded: 2023-12-30T00:22:23.862Z
Duration: 45 min
Description: W3/D4 Shoulders, Chest, Tris

I like the change up in the specific exercises, this was a fun one, and a gooood burn for 40 minutes 🔥

Ryen

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

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

DB Lateral Raises

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Tricep Kickbacks

SUPERSET - Lateral Raises to Tricep Kickback

- Control weight 
- Don’t rush the transition while twisting your hands

Arnold Press

Keep your arms shoulder width apart.

Elbows pointing back

Lower yourself until your elbows reach 90 degrees

Engage triceps to push yourself back up

Tricep Dips

SUPERSET - Press to Dips

- Lying on a bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB Chest Press

Lying on your front side, perform alternating front raises

Left / Right = 1 rep

Lying Front Raises

SUPERSET - Chest Press to Lying Front Raise

W3/D4 Shoulders, Chest, Tris

Ouuccchhh!! But great for first time working out in months.

Brandee

Desiree

Ellen

W1/D1 Glutes & Hamstrings

Amber Smithers

Ruth

W1/D2 Back & Bis

Rajaa

Sailor

During the superset I thought “Nikki is trying to kill me” and then the triple set hip thrusts came and I knew she was in fact trying to kill my glutes 🤣🔥 per my Apple Watch I burned 626 calories during this work out and I am loving it! 👏

Brittany

W1/D3 Glutes & Quads

great workout!! my arms are killing me lol

Dara

W1/D4 Shoulders, Chest, Tris

Saray

Kayla Clarke

Allison

W1/D5 HIIT

Love this one! Perfect added on to another workout when I need a little longer session. Those kickbacks are killer.

Lydia

I’m drenched and my legs are wobbly! 🥵

Christina

W1/D6 Legs

W1/D7 REST

Sweatin 🔥 is it normal when doing R side fire hydrant/donkey kick superset to also feel it in the L Glute area and vice versa?

The most perfect workout to do after not being able to work out because of Covid 🙃 great way to get back at it!!

W3/D4 Shoulders, Chest, Tris

Community

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