Name: Playbook - Richelle Jesse - Shoulders + Triceps 😇
Uploaded: 2023-07-24T01:16:17.372Z
Duration: 45 min
Description: Shoulders + Triceps 😇

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

Bent Arm Lateral Raise

Lateral Raise (Pinkies Out)

Circuit 1

Shoulder Press (Heavy)

Shoulder Press (Medium)

Shoulder Press (Light)

Dropset

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- With elbows tucked in 90 degrees.
- Press weight straight up. 
Keeping dumbbells close to your ears as you press up and lower down.

Kneeling Narrow Press

V Sit Shoulder Press

Deadman Pushup

Circuit 2

Military Press (Legs in front) HEAVY

Military Press (Legs in front) MEDIUM

Military Press (Legs in front) LIGHT

Dropset 2

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Shoulder Bombs

- Maintain a bend in your elbows
- Raise the dumbbell forward and up
- Maintaining a neutral grip 
- rotate the dumbbell 4 times
- restart movement

front raise to 4 rotations

Circuit 3

Shoulders + Triceps 😇

Shoulders🙅🏼‍♀️

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Shoulders + mobility

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Upper Body + Cardio

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Shoulder Workout

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Day 1 - Push Day

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BICEPS & TRICEPS

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