Name: Playbook - Sadielee Thomas - WO2 Shoulders / Chest & Triceps
Uploaded: 2024-04-19T20:25:01.215Z
Duration: 25 min
Description: WO2 Shoulders / Chest & Triceps

Mandie

Ellen Weeremans

Dace

Natilee

Really good arm workout! Used low weights for the first week to hopefully keep building!

Holley

I love your workouts! They always give me a good burn ♥️

Jeneya

Mandy

When I finished it I was thinking to myself “oh this is nice. Doable. Easy even.” NOPE I’m so sore 😂

Amaia

Whitney

The Shoulder Workout is a targeted exercise routine designed to specifically focus on developing and strengthening the shoulder muscles. This workout can be completed using a pair of dumbbells, making it convenient and accessible for home or gym settings.
The workout consists of a variety of exercises that target different aspects of the shoulder muscles, including the deltoids and the surrounding stabilizer muscles. These exercises are carefully selected to provide a well-rounded and effective shoulder workout.

The Chest and Tricep Workout is a focused training session designed to strengthen and develop the muscles in your chest and triceps. This workout can be performed conveniently at home or in a gym setting, utilizing just a pair of dumbbells.

The workout consists of a variety of exercises that target different areas of the chest and triceps, helping to build strength, size, and definition in these muscle groups.

It is important to note that progressive overload is a key principle in this workout. Progressive overload refers to gradually increasing the demands placed on your muscles over time, which helps stimulate further adaptation and growth. To achieve progressive overload in your leg workout, consider the following strategies:

1. Increasing Resistance: As you become stronger and more comfortable with the exercises, gradually increase the weight of the dumbbells. This additional resistance will challenge your muscles and promote continued progress.

2. Increasing Reps and Sets
: Another way to achieve progressive overload is by increasing the number of repetitions (reps) or sets performed for each exercise. For example, you can start with 3 sets of 10-12 reps and gradually progress to 4 sets of 12-15 reps.

3. Adjusting Tempo: Manipulating the tempo of your repetitions can also contribute to progressive overload. Slowing down the lowering phase (eccentric phase) of the exercise or adding pauses at the bottom of the movement can increase time under tension and intensify the workload on your muscles.

4. Varying Exercise Difficulty: As you gain strength and confidence, consider progressing to more challenging variations of the exercises.

Here are the steps to perform a DB military press:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Bring the dumbbells up to shoulder height with palms facing forward and elbows at a 90-degree angle.

3. Press the dumbbells up overhead, extending your arms fully.

4. Hold the position briefly, then lower the dumbbells back down to shoulder height.

5. Repeat for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. Avoid arching your back or using momentum to lift the weights. To make the exercise more challenging, you can increase the weight or perform the exercise seated on a bench. You can also vary the grip by turning your palms inward or outward. Start with a light weight and focus on proper form before increasing the weight.

DB Military Press

Here are the steps to perform DB lateral raises:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells at your sides with your palms facing your body.

3. Slowly raise the dumbbells to the side, keeping your elbows slightly bent and your palms facing downward.

4. Continue lifting the weights until your arms are parallel to the ground or slightly higher.

5. Hold this position for a second or two, then slowly lower the weights back down to your sides.

6. Repeat for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. Avoid swinging your arms or using momentum to lift the weights. To make the exercise more challenging, you can increase the weight or perform the exercise standing on one leg to engage your core even more. Start with a light weight and focus on proper form before increasing the weight.

DB Lateral Raises

Here are the steps to perform DB front raises:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells at your sides with your palms facing your body.

3. Slowly raise one dumbbell straight in front of you, keeping your arm straight and your palm facing downward.

4. Continue lifting the weight until your arm is parallel to the ground or slightly higher.

5. Hold this position for a second or two, then slowly lower the weight back down to your side.

6. Repeat the same movement with the other arm.

7. Alternate back and forth between arms for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. Avoid swinging your arms or using momentum to lift the weights. To make the exercise more challenging, you can increase the weight or perform the exercise standing on one leg to engage your core even more. Start with a light weight and focus on proper form before increasing the weight.

DB Front Raises

Here are the steps to perform DB upright row:

1. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold the dumbbells in front of your thighs with your palms facing your body.

3. Slowly lift the dumbbells up towards your chin, keeping your elbows pointed out to the sides.

4. As you lift the dumbbells, keep them close to your body and raise them up until the weights are level with your shoulders.

5. Hold this position for a second or two, then slowly lower the weights back down to your thighs.

6. Repeat the movement for the desired number of reps.

7. Make sure to keep your core engaged and your back straight throughout the exercise.

It's important to avoid swinging your arms and using momentum to lift the weights. Focus on controlled movement and keep the weights close to your body. To make the exercise more challenging, you can increase the weight or perform the exercise standing on one leg to engage your core even more. Start with a light weight and focus on proper form before increasing the weight.

DB Upright Row

Here's how to perform DB bench press:

1. Lie flat on a bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, with your palms facing forward and your elbows bent at a 90-degree angle.

2. Engage your core and press the dumbbells up towards the ceiling, keeping your elbows in line with your shoulders.

3. Pause at the top of the movement, making sure to keep your wrists straight and your shoulders relaxed.

4. Lower the dumbbells back down to the starting position, making sure to keep your elbows in line with your shoulders throughout the movement.

5. Repeat for the desired number of reps.

DB bench press is a great exercise for strengthening your chest, shoulders, and triceps. Be sure to choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the movement. Keep your core engaged and your back flat on the bench to avoid straining your lower back.

DB Bench Chest Press

Here's how to perform a DB chest fly:

1. Lie flat on a bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, with your palms facing each other.

2. Extend your arms straight up towards the ceiling, keeping your elbows slightly bent.

3. Slowly lower your arms out to the sides, keeping your elbows in line with your shoulders and your wrists straight.

4. Pause when your arms are in line with your shoulders, feeling a stretch in your chest muscles.

5. Engage your chest muscles and bring your arms back up to the starting position, making sure to keep your elbows slightly bent.

6. Repeat for the desired number of reps.

DB chest fly is a great exercise for isolating and strengthening your chest muscles. Be sure to choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the movement. Keep your core engaged and your back flat on the bench to avoid straining your lower back.

DB Chest Fly

Here's how to perform a DB reverse grip bent over row:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing down (reverse grip).

2. Hinge forward at your hips, keeping your back straight and your chest up. Your torso should be almost parallel to the ground.

3. Bend your elbows and pull the dumbbells up towards your ribcage, keeping your elbows close to your sides. Squeeze your shoulder blades together at the top of the movement.

4. Pause for a moment, then slowly lower the dumbbells back down to the starting position.

5. Repeat for the desired number of reps.

DB reverse grip bent over rows are a great exercise for targeting your back muscles, specifically your lats and rhomboids. Make sure to keep your core engaged and your back flat throughout the movement to avoid straining your lower back. Choose a weight that is challenging but manageable for your fitness level, and focus on maintaining proper form throughout the exercise.

DB Reverse Grip Bent Over Row

Here's how to perform DB tricep extensions:

1. Sit on a bench or chair with your back straight and your feet flat on the floor.

2. Hold a dumbbell in both hands, with your palms facing up and your arms extended above your head.

3. Keeping your upper arms close to your head, slowly lower the dumbbell behind your head, bending your elbows.

4. Pause when your forearms are parallel to the floor, then slowly extend your arms back up to the starting position, squeezing your tricep muscles at the top of the movement.

5. Repeat for the desired number of reps.

DB tricep extensions are a great exercise for strengthening and toning the back of your arms. When performing this exercise, make sure to choose a weight that is challenging but manageable for your fitness level. Keep your elbows close to your head throughout the movement to avoid straining your neck or shoulders, and avoid arching your back or using momentum to lift the weight. Focus on maintaining proper form and squeezing your tricep muscles at the top of each rep for maximum benefit.

DB Tricep Extentions

WO2 Shoulders / Chest & Triceps

Oh my goodness I’m feeling the burn! Felt amazing

Josephina

It burns in a good way! All workouts were super easy! I love it!

Kimberly

WO1 Total Lower Body

I love how approachable the beginner workouts are.  They leave me excited to keep going!

WO2 Shoulders / Chest & Triceps

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