Name: Playbook - Nikki Font - W5/D2 SHOULDERS
Uploaded: 2023-12-30T00:22:23.777Z
Duration: 45 min
Description: W5/D2 SHOULDERS

Haley

You will need :

• bench
• dumbbells
• plate
• cable machine

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

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

Dumbbell lateral raises

Superset - perform both exercises back to back with no rest in between to complete 1 set

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Plate overhead press

SS - front raise to overhead press

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Walk 10,000 steps today! 

Outside or treadmill. You can also complete the 10k step challenge as well!

10k Steps

W5/D2 SHOULDERS

It was definitely a push but overall I feel great !

Shaylin

This HIIT workout really challenged me and it was different from what I normally do. This felt like the perfect way to start a new program, I am sooo excited!

Hannah

Kabanay Whitaker

W1/D1 FULL BODY HIIT

Emma

My shoulders were on fireee 🔥🔥😩😩

Alea

Alyssa

W1/D2 SHOULDERS

Lauren

OMG, THIS WAS SO SO SO SO GOOD 🔥🔥🔥🔥🔥

Alex

this was so much harder the second time around 🥵🥵

W1/D3 GLUTES / HAMS / ABS

Daisy

Tdens

Great first workout can’t wait for the next 💪🏻

Erica

W1/D4 BACK / BIS

Hannah Williams

Mia 💛

W1/D5 CHEST / TRIS

Been looking for a new workout program and omg this is my first day and I already love it!!!

Kayla

Oh my gosh...I have been weight training for 2 years and what the!!!!! This workout actually had me shaking... I LOVE IT

Madeleine

Can’t even walk normal for my 10k steps after omg hahahaha

Nikki

W1/D6 GLUTES / QUADS

W1/D7 REST

Emily

Hailey

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

PRs for leg press (208) and deadlift (75) 🤓🥳
Long rests between sets so no pump
Hurt my back on RDLs so protected back & didn’t continue

W2/D3 GLUTES / HAMS / ABS

Jess

Soo good! That second superset gets me every time… always have to back up on the weight a bit!

W2/D4 BACK / BIS

Went quickly! For the ab circuit, it’s supposed to be 15 both sides, right (so 30 in total)?

W2/D5 CHEST / TRIS

I did the split squats before the first superset… bad idea those jump squats were verrrry weak today hahah. I’ll stick to the suggested order from now on 🙈

W2/D6 GLUTES / QUADS

Natalia

W2/D7 REST

I love these! I also love how the routines are switched up mid challenge!

The sweat is REAL👏🏻 quick and so effective!

Sara

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

That was the most intense leg day I’ve had in a whileeee omg AMAZING👏🏽

W3/D6 GLUTES / QUADS

W3/D7 REST

Damn, took me a sec to convince myself to make it to the gym but I’m glad I did! This was 🙌

W4/D1 FULL BODY HIIT

W4/D2 SHOULDERS

W4/D3 GLUTES / HAMS / ABS

W4/D4 BACK / BIS

W4/D5 CHEST / TRIS

Trina

Shelby

W4/D6 GLUTES / QUADS

W4/D7 REST

W5/D1 FULL BODY

First workout in around 1.5 weeks 😅 feeling sweaty to say the least!

Alissa

W5/D3 GLUTES / HAMS / ABS

W5/D4 BACK / BIS

W5/D5 CHEST / TRIS / ABS

W5/D6 GLUTES / QUADS

W5/D7 REST

Oh boy I know I’m
Gonna be sore tomorrow!! Great workout!!

W6/D1 FULL BODY

W6/D2 SHOULDERS

W6/D3 GLUTES / HAMS / ABS

W6/D4 BACK / BIS

W6/D5 CHEST / TRIS / ABS

🥵🥵 single handedly sculpting my booty

W5/D2 SHOULDERS

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