Name: Playbook - Sabrina Nicole - W2/D7 Shoulders & Arms
Uploaded: 2023-02-05T15:14:46.638Z
Duration: 45 min
Description: W2/D7 Shoulders & Arms

- Seated Shoulder Press (Machine or dumbbell)12, 12, 12, 12
- Lateral Raise 12, 12, 12, 12
- Shoulder Front Raise (Cable or dumbbell) 15, 15, 15
- Rear Delt Fly 12, 12, 12
- Bicep Curl 12, 12, 12, 12
- Cable tricep push down 12, 12, 12, 12

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Keep a slight bend at the elbows
- Raise until you reach shoulder height
- Lower with a controlled motion

Side Lateral Raise

- Hold the handle with your palms facing you 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

- Raise your arms with a bend at the elbow
- Engage the back of your shoulders
- Move with a slow controlled motion

Rear delt fly

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Bicep curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Cable tricep pushdown

W2/D7 Shoulders & Arms

Dana

Love you!! Thank you! That was an amazing workout 💪🏽🫶🏽🫵🏽

Johanna

W2/D7 Shoulders & Arms

More workouts from Sabrina Nicole