Name: Playbook - Nona Bayat - Week 1: Day 1- Shoulders & Triceps
Uploaded: 2021-10-15T04:51:16.426Z
Duration: 65 min
Description: Week 1: Day 1- Shoulders & Triceps

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

Clarisse

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

I really enjoyed it! I noticed with this routine I was able to concentrate more and focus on doing the workout correctly thanks to the tips you left!

Leticia

This is My First Time Trying This App i Love It You Helped A lot

Daisy

It’s the next day and I can’t lift my arms

Ester Tania

Milena

Krystel

awesome! really felt the burn for sure 😅

Maria

Nakina

Harmanjyote

Madison

Jamila

The best burn I ever felt in my life!Can’t wait for tomorrow’s workout!And also Nona you’re the best!

Camelia

Fue fuerte, pero lo Justo! No hacía pesas porque no sabía que hacer, con esta rutina me sentí súper bien.🥰

Nicolle

Brenda Ortiz

Angelina

Sandra

I was great 😁 Im sure my arms are gonna be sore tmrw but that's the good part😉

Carine

First workout was killer! I feel amazing!

Jordan

Michelle

Hailey

Tara

All I can say is you know it’s a good workout when your body is shaking! 😎

Niayla

my arms AND abs are so dead...In a good way...🤪

Alyssa

day 1 and im exhausted. thanks for the push!

Susann Le

I meant to give 10 stars love this work out

Jaja

Rachell

Jaclyn

Leila

Diana

Kowsar

Adri

Kailey

Elisa

Challenging and rewarding! I can feel a different burn than my normal routine and it feels amazing 👌🏼

Langley

Dejanelle

Exzon

Melissa

Kairel Gomez

Fatima

Rita

Irie Rodriguez

Sofia

Ruthie

I got such a good pump from this workout! loved it

KaitLynn

sabrina

Sara

I’ve never done any kind of arm exercises in the gym before and was so nervous however this made me feel completely at ease. Feeling the burn 🔥

Lydia

A shoulder + tricep workout at the gym! Try to increase the weights you are using as the weeks progress.

All you need at the gym is:
•curl bar (or straight bar)
•plate
•dumbbells 
•cable machine (attachment: rope)

And remember to always try to increase your weight as you progress

-exhale on the way up and inhale on the way down
-try to go as slow and controlled as possible
-brace your core 
-stand straight

curl bar overhead press

-exhale on the way up & inhale on the way down
-bring bar below chin when coming up 
-lead with your elbows
-brace core at all times
-stand straight

curl bar upright row

-bring plate to shoulder level
-twist so that the top hand is directly above the bottom hand on the plate 
-brace core the whole time 
-stand straight, chin up, look straight

steering wheels

- 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
-Exhale on the way up and inhale on the way down

Plate front raise

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Stand as close to the rope as possible 
-roll shoulders back
-keep back straight
-keep chin up 
-elbows stay glued to your side, the only thing that is moving is below your elbow 
-keep knees slightly bent 
-slow and controlled 
-engage core 
- Extend elbows and engage triceps
-try to increase weight per set

Cable rope triceps extensions

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Keep back straight 
-Engage core
-Elbows should be glued to the side of your head
-Slow and controlled movements up and down
-Do not lock your elbows when fully extended

Overhead dumbbell tricep extensions

Shoulder + Triceps (GYM)

•engage core 
•point toes 
•pull legs up with your ab muscles 
•inhale when legs go down and exhale when legs go up

Leg Raises

•push knees outwards -> against the band
•core is engaged 
•knees are at 90 degree angle

Elevated Heel Banded Crunches

•push knees against band
•core is engaged

Crunches

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

I can definitely start seeing a difference in my arms and in my waist.

LaRaelle Aceves

Week 1: Day 4 - Full Body

Megan

Sylvia

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Emmely

Week 2: Day 4 - Full Body

Still trying to perfect my form on the hip dips but I’ve grown to love doing cardio on the stair master over a treadmill/running. ❤️❤️❤️ love love love learning from you!

I love when my butt hurts this much 💪🏽😝

Emilia

Week 2: Day 5 - Glutes

Alyxandra

Week 2: Day 6 - Full Upper Body

Arm day is usually boring for me but today was great!!🫶

It was amazing. Suprised my self with the endurance I am building up!!!

Week 3: Day 1- Shoulders & Triceps

It felt good to get back into it after giving myself a break to move houses! Great workout to come back to!

Lily

Week 3: Day 2 - Full Legs

It was an amazing workout, really made me sweat!

Indi

Week 3: Day 3 - Back & Biceps

I got sick after I did this,, I think i overworked myself. But it helped me learn my limits and take care of myself more.

This full body one is the only thing to make me sweat 🥵🥵!!!

Cecilia10

Week 3: Day 4 - Full Body

Another amazing workout just as always❤️

Jennifer

Week 3: Day 5 - Glutes

I feel myself getting stronger! We were able to up the weight this week!

Coral

Week 3: Day 6 - Full Upper Body

🔥 this was great! My Triceps are on fiiiiiiyahh

Ashlen

Maria Cruz

Week 4: Day 1- Shoulders & Triceps

I love and hate leg day at the same time!The burn is so good!🔥🔥🔥❤️Love Nona

Araxi

Kenzie

Week 4: Day 2 - Full Legs

I started over after 2 months! Was hard but I killed it 💪🏽

Nevaeh

Week 4: Day 3 - Back & Biceps

Rachael

I hate Sunday’s. I do this on Sunday (cuz it fits my school schedule better) and I hate Sunday’s but I still do them and it always kills me. But I kill the other days 🤪

Week 4: Day 4 - Full Body

Carla

Week 4: Day 5 - Glutes

Casey

Week 4: Day 6 - Full Upper Body

Week 5: Day 1- Shoulders & Triceps

melania malla

Seeing some contour on body! Thank you Nona!

Shradhdha

Love this workout, we do it every Saturday ❤️‍🔥

Cady

Week 5: Day 2 - Full Legs

Loving this program and the differences I’m seeing in my performance and muscle tone 💪🏼🫶🏼

Week 5: Day 3 - Back & Biceps

I felt good today and so the workout felt good! Usually I struggle to do full body but today was amazing!

Tiamarie

Week 5: Day 4 - Full Body

Schnael 😍

Litzi

Week 5: Day 5 - Glutes

I just finished the program! I took me longer because I moved to another country but I’m glad I did it! 💪🏽

Nona your workouts are incredible, I have officially finished my 5 weeks challenge and I’m ready to start the 75 days. This has really giving me some confidence back!

Week 1: Day 1- Shoulders & Triceps

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