Name: Playbook - Nikki Font - W6/D2 Shoulders / Abs
Uploaded: 2023-12-30T00:22:24.061Z
Duration: 60 min
Description: W6/D2 Shoulders / Abs

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

Julissa

Teresa

You will need :

- Barbell
- Dumbbells
- Bench
- Decline Ab 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

ARNOLD PRESS

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

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

10 on BOTH sides

PLANK UP DOWN

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

10 on BOTH sides

PLANK SHOULDER TAPS

Superset #1

- 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

- From a seated position
- Raise 1 dumbbell forward and up to shoulder height
- Keep a slight bend at the elbows & lower back down
- Repeat on the other side

DB ALT SEATED FRONT RAISE

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

SEATED LATERAL RAISE

Superset #2

Keep the weight above your head the entire time

Decline sit ups

- Lean back to about 45 degrees
- Rotate the med ball from side to side

Med ball russian twist

- Begin by lying back on the decline machine
- Roll your shoulders off the floor, do not pull with your hands
- Lower back down

Decline crunches

Decline Ab Circuit

W6/D2 Shoulders / Abs

Marian  Hernandez

Waldo

Ekene

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Emma

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D5 Chest / Tris

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W2/D2 Shoulders / Abs

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

W3/D6 Glutes / Quads

W3/D7 Rest

W4/D1 Full Body

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

W4/D5 Chest / Tris / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D2 Shoulders / Abs

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