Name: Playbook - Sam Sweeney - Shoulders and Accessories
Uploaded: 2023-11-07T22:33:42.274Z
Duration: 60 min
Description: Shoulders and Accessories

Such a goodie! My shoulders & triceps feel so strong 🤌🏼

Sydney

Full gym or home gym, it can be done!
Happy to have used the gym at the Omni Lakes Viking Hotel today 😊

Barbara

yangBAE

Heather

Rep Range: 6R
Tempo: Steady

- Sit on a bench with back support, dumbbell in each hand resting on the quads. 
- Kick each leg up and press dumbbells into the overhead position 
- Plant feet firmly on the ground.
- Keep dumbbells in a neutral position throughout each rep, palms facing each other.
- As you lower the dumbbells, bring your elbows down at a 45 degree angle at the bottom of the rep
- drive your feet through the floor as you press the dumbbells up overhead, keep palms facing each other and dumbbells in line with shoulders at the top of each rep.

Seated Neutral Grip Shoulder Press

Rep Range: 20R
Tempo: Steady
Modification: Banded Facepulls or banded pull aparts

- Set up the cable rope attachment and position the cable high
- grab the rope with a pronated grip and step back ~3 steps
- Stagger your stance for balance and lift your chest towards the cable. 
- As you pull back, think about pulling the rope apart, elbows slightly below shoulders
- Keep stable in the scapula and contract the rear delts at the top of each rep. 
- Release with control

Cable Rope Facepulls

Compound Set

Rep Range: 6-8R
Tempo: Steady
Modification: Dumbbell High Pull or Dumbbell lateral raise

- Using a pronated grip, grab the barbell slightly outside of hip width
- Keeping a neutral spine, pick up the barbell
- Bend forward just slightly, keeping your back flat, and use the momentum as you bring the chest up and pull the bar up to your chest level. 
- Elbows should be above the wrists at the top of each rep. 
- Watch for hyperextending through the low back at the top of the rep- fight against it, contract the glutes to help stabilize 
- Lower with control and reset between each rep.
- This movement requires more advanced strength and mobility. If you feel anything pinching or pulling, modify to dumbbells or lateral raises. 
-

Barbell High Pull

Rep Range: 8-10R each side
Tempo: Steady 

- Position an adjustable bench to a ~60 degree incline
- Grab a dumbbell in one hand and connect your arm to the bench from elbow to armpit. 
- Keep the arm pinned in this position, don’t let elbow lift or shift throughout each rep. 
- Keep a hammer grip, lead with the thumb and curl the dumbbell up towards your front delt. 
- Press tricep into the bench as your curl the dumbbell up. 
- Lower with control,and make sure to reach full extension at the bottom of each rep.

Single Arm Dumbbell Hammer Grip Concentration Curl

Rep Range: 10-12R
Tempo: Steady
Modification: Take out extra attachments and use a supinated grip on the straight bar.

- Attach the straight bar to the cable and position it high.
- If available, take 2 single handle attachments and loop them over each side of the straight bar 
- grab each handle with a supinated grip
- pin your elbows by your sides
- extend arms and pull the cables down, contract the triceps 
- Lower with control, keep elbows pinned to your sides.

Cable Supinated Grip Tricep Extensions

Triset 1

Rep Range: 15R each side (30R total)
Tempo: Steady

- Sit on a bench with back support 
- Hold a dumbbell in each hand and plant your feet on the ground
- Start with arms extended down by your sides
- Raise and extend one arm out in front
- Raise until dumbbell is in line with your front delt
- Alternate twisting from a neutral grip at the bottom of the rep to a pronated grip at the top of each rep
- lower with control and twist back to a neutral grip.

Seated Alternating Front Raise

Rep Range: 12R
Tempo: Steady

- support your chest on an incline bench 
- with a dumbbell in each hand, extend your arms down, start with a supinated grip 
- curl the dumbbells up towards your shoulders
- keep elbows in line with your shoulders as you curl
- when you reach a full contraction in the biceps, twist your grip to a pronated grip
- lower with control
- twist back to a supinated grip at the bottom of each rep

Chest Supported Reverse Zottman Curl

Rep Range: 10R 
Tempo: Steady
Modification: Bench Dips, legs straight or bent at the knees

- Position yourself on the dip machine, legs extended straight down
- Keep a hollow hold position in your body (toes slightly in front of your hips) 
- Keep upright as you bend at the elbows and lower into a ~90 degree angle or just below
- drive through the palms and press up into a full contraction in the triceps

Dips (Legs straight)

Triset 2

Shoulders and Accessories

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Back and Biceps

Matt

Brittany

Malan wu

Allie

Cayla

Delaney

Felt it in muscles I didn’t even know where there

Denise

Shirin

Jennifer Glenn

Workout was great!  I would love a spot to input weights on each set.

Michael

Chest and Triceps

Lindsay

Can we get a modification for bench dips in general? My shoulders are too unstable to do them and I’m not sure what would be a good alternative!

Katie

Kaitlyn

Courtney

I thought today was a rainy day wod@home,but m so damn lucky I got my wod ✅ @gym,n did pretty much every thing wit my chest n tri,pumped my heart 💜👊🏻👍🏼🙆🏻‍♀️#tgif

Great pump! Perfect if you only have access to dumbbells 😊

Lilly

What a great way to end the week!  💪🗡️🫀🤙🤯

Kody Young

Absolutely killer workout. My arms feel spent but massive. The pump was so good from this workout. Definitely a keeper!

Shoulders and Accessories

Community

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