Name: Playbook - Sabrina Nicole - W3/D7 Shoulders & Arms
Uploaded: 2023-02-05T15:14:46.683Z
Duration: 48 min
Description: W3/D7 Shoulders & Arms

- Seated Dumbbell Press 12, 12, 12, 12
- Lateral Raise 12, 12, 12, 12
- Front Raise 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 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 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

W3/D7 Shoulders & Arms

Kelsie

Lauren Gerula

Fuckin amazing. Definitely felt more confident in the gym

Karla

W1/D1 Quads, Hams

Lesli

Makayla

W1/D2 Back & Shoulders

W1/D4 Quads, Hamstrings, Glutes

W1/D5 Chest & Shoulders

This has by far been the best WEEK of my workouts in the gym. So fire !

W3/D7 Shoulders & Arms

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