Name: Playbook - Ruba Ali - W4/D5 Shoulders + arms
Uploaded: 2021-05-07T16:26:15.654Z
Duration: 45 min
Description: W4/D5 Shoulders + arms

Ornela

Yvette

Katrina

Anne-Gabrielle Daudelin

Fidelma Maunsell

Muneerah

Shoulders/Arms		
4 Circuits - 8 Exercises - 40-60 mins		
Equipment - DB, Foam Roller, Resistance Band, Yoga Mat		
		
Superset 1		
2 Exercises - 4 Sets	
- Single Arm Clean & Press	20 reps (10 per side)
- Tricep Dips 12 reps
Rest 45 secs after each set	
		
Superset 2		
2 Exercises - 4 Sets	
- Curl to Press 10 reps
- Overhead Tricep Extension 12 reps
Rest 45 secs after each set	
		
Superset 3		
2 Exercises - 4 Sets	
- Front-to-Side Raise 10 reps
- Arnold Press 12 reps
Rest 60 secs after each set
		
Superset 4		
2 Exercises - 4 Sets
- Half Burpee to Curl 30 secs 
- Tricep Push Up 30 secs
Rest 60 secs after each set

- Start by placing your feet slightly further than shoulder-width apart. Hold a dumbbell in your right hand with an overhand grip(palm facing towards you). Bend at hips and knees until your upper legs are parallel to the floor. Extend your arm so the dumbbell is between your legs. This is your starting position. 

- Inhale. Exhale, push through your heels, bend and elevate yur elbow to raise the dumbbell to chin height. Rotate your elbow around and under the dumbbell. The dumbbell should be near your shoulder with your palms facing away from you.

- Inhend. Bend your knees slightly. Exhale. Extend your knees and elbows to press the dumbbell over your head. Your arm should be in line with your ear. 

- Inhale and slowly lower the dumbbell to shoulder height before rotating your elbow.  Bend at hips and knees then extend your elbow to return to starting position. Complete half the specified reptations on one side before completing the remaining repetitions on the other side.

Single Arm Clean And Press

-Sit on a bench sideways with your legs bent and your feet on the ground in front of you.
-Place your hands on the edge of the bench outside your body and shift your weight to your hands bringing your butt off the bench so that the bench is behind your butt.
-Bend your arms at your elbows lowering your butt towards the ground.
-One your elbows reach 90 degrees push yourself back up to arm extension and repeat.

Tricep Dip (bent leg)

Superset 1

- Holding a DB in each hand with a neutral grip(palms facing inwards), plant both feet on the floor shoulder-width apart. This is the starting position.

- Inhale and bend your belows to bring DB’s n towards your chest, ensuring your elbows remain close to your sides.

- Exhale and extend your elbows and press dumbbells up above your head, ensuring that arms are in line with your ears.

- Inhale and lower the dumbbells and return to the starting position.

Curl and Press

- Holding a single dumbbell with both hands, plant feet shoulder width apart. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position. 

- Inhale while keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head. 

- Exhale while you extend your elbows to return to the starting position. Ensure your elbows, shoulder, elbows and wrist remain in line the entire time. You should feel this in your triceps.

Tricep Extension

Superset 2

- Start by planting your feet about shoulder width apart. Hold a pair of dumbbells with an overhand grip(palms facing your body) in front of your legs. This is your starting position. 

- Inhale. With a slight bend in your elbows, raise the dumbbells forward and up to chin height. Exhale. Bring the dumbbells backwards until they are in line with your shoulders. 

- Slowly lower the dumbbells to return to the starting position.

Front To Side Raise

- Holding two dumbbells with an underhand grip (palms facing your body) frectly in front of your chest, plant both feet slightly further than shoulder width apart. This is your starting position. 

- Inhale. Exhale as you extend your elbows to press the dumbbells above your head, rotating your wrists outwards to turn your palms away from your body. Ensure your arms are in line with your ears on either side of your heads and your core remains engaged. 

- Inhale as you bend your elbows to lower the dumbbells to your chest and rotate your wrists inwards to the starting position.

Arnold Press

Superset 3

-Start in pushup position with your hands on dumbbells in a neutral position (palms facing each other).
-Perform push-up andas you reach the top of push-up pop your feet forwards towards your hands.
-Stand up into bottom of squat position and curl the dumbbells to your shoulders.
-Reverse movement back to the ground and repeat.

Half Burpee to Curl

- Place both hands on the mat shoulder-width apart, feet together while resting on the balls of your feet. Engage your core. This is your starting position. 
- Inhale while maintaining a neutral spine, bend your elbows and lower your torso towards the mat.
- Exhale. Extend your elbows to lift your body back into starting position.

Tricep Push-Up

Superset 4

W4/D5 Shoulders + arms

Elizabeth

Tharsinhi

W1/D1 Quads + hamstrings

Maha Mustafa

W1/D2 Chest + back

Nikki

I did a 20 min HIIT workout and that quick abs session. I feel great 👍🏽

Milena

Behnaz

W1/D3 Cardio + abs

Anette Solveig Grasmo

Millie

W1/D4 Legs + glutes

W1/D5 Shoulders + arms

Elvira

W2/D1 Quads + hamstrings

aida nafal

Sweating my butt off 🔥🔥🔥 always a good sign

Sarah

W2/D2 Chest + back

Alexandra

Keimani

W2/D3 Cardio + abs

W2/D4  Legs + glutes

W2/D5 Shoulders + arms

W3/D1 Quads + hamstrings

W3/D2 Chest + back

It was amazing my abs were  burning thank you lol

W3/D3 Cardio + abs

I feel the bun and I feel amazingly proud thanks

🏋🏽‍♀️🦾🔥🔥🔥🔥 Fire !!!!

W3/D4 Legs + glutes

W3/D5 Shoulders + arms

My legs are dying 💪🏾🙃 thanks 🔥

W4/D1 Quads + hamstrings

Superset 3 is missing an exercise I think

Zainab

I think your missing a workout In superset 3?

W4/D2  Chest + back

Jennypher

W4/D3 Cardio + abs

Divine Kalenda

W4/D4 Legs + glutes

W5/D1 Quads + hamstrings

W5/D2 Chest + back

W5/D3 Cardio + abs

Hey Ruba! I’ve been following your program and loved it so far! My progress has been amazing. Thank you! 😊😍🤩

Good theres some glitches, the tomer was gone on some of the circuits n there was oke that only said 1 rep each

W4/D5 Shoulders + arms

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