Name: Playbook - Nona Bayat - Week 3: Day 1- Shoulders & Triceps
Uploaded: 2021-10-15T04:55:04.998Z
Duration: 65 min
Description: Week 3: Day 1- Shoulders & Triceps

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

Natalie

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

Luci

Emilia

Jacqueline

Tiana LaChance

I’m starting to feel and see my abs more! I’m really excited to see my results at the end!❤️

Marisol

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 3: 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

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 😂❤️

Melissa

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.

Madison

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

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Camelia

Sandra

Week 2: Day 1- Shoulders & Triceps

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Adri

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!

Langley

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 💪🏽😝

Week 2: Day 5 - Glutes

Alyxandra

Week 2: Day 6 - Full Upper Body

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

sabrina

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 3: Day 1- Shoulders & Triceps

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