Name: Playbook - Ridge Davis - W4/D2 SHOULDERS + TRICEPS
Uploaded: 2021-01-18T11:44:41.674Z
Duration: 30 min
Description: W4/D2 SHOULDERS + TRICEPS

-Start with dumbbells at shoulders with palms facing you.
- Looking straight ahead, press the dumbbells out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
- Return the dumbbells to the starting position, with the palm facing in."

DB Standing Arnold Press

"- Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
- Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
- Repeat the movement for the prescribed amount of repetitions."

Tricep DB Kickbacks

CIRCUIT 1

"- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips."

DB Front Raise

CIRCUIT 2

-Palms will be at the edge of bench with fingers facing forward.  
-Hips and Knees start at 90 degrees
-Drop the hips toward the floor while bending the elbows
-Keep shoulders back and squeezing together while chest stays lifted.
--Return back to starting position

Bench Dips

"- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised."
-Drop down to both elbows and then return to top position.

Travelling Plank

CIRCUIT 3

W4/D2 SHOULDERS + TRICEPS

Wrong instructions set 1 exercise 3. No instructions set 2 exercise 2 ... time? Otherwise great

Miss Barbara

Need more info on how to do 12 reps for ISO hold. And description for bicep curls entails a partner but the video is diff.

Omg this workout just kicked my ass! Thank you so much! This is so perfect, you showing me the proper form is phenomenal! I needed this! Thank you so much

O’Rell Roberts

W1/D1 BICEPS + REAR DELTS

This one was brutal. Circuit 1 with 8lb weights, Circuit 2 with 2lbs!

Kat Kim

W1/D2 SHOULDERS + TRICEPS

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Best workouts.. second one of ridge’s.. they deliver...

Second ridge program.. best workouts.. they work

W4/D2 SHOULDERS + TRICEPS

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