Name: Playbook - Samantha Estrada - W2/D3 Shoulders
Uploaded: 2022-06-02T18:17:00.140Z
Duration: 45 min
Description: W2/D3 Shoulders

Andrew

When your workout’s a joy, it’s a joy to workout

Day 3 - Shoulders 4x12,10,8,8-6 

1.) Standing overhead straight bar press 
2.) Alternating lateral standing dumbbell L raise 
3.) Reverse cable cross over 
4.) Arnold press 
5.) Bench Arm Lateral Raises

- Starting with the bar at your collarbones, press the bar straight up overhead￼￼

Straight bar shoulder press

- Lift one DB forward and up while lifting the opposite DB laterally to shoulder height
- Repeat with the opposite arms

Alternating standing L raises

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Reverse cable crossover

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

- Kneeling on a bench
- Complete a front raise then a lateral raise

Bench DB front raise / lateral raise

W2/D3 Shoulders

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

W1/D4 Legs

Incredible! I really felt like I finished strong on this first week.

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

W2/D4 Arms

W2/D5 Legs/Abs

W3/D1 Shoulders

W3/D2 Arms

W3/D3 Back

Exhausting, but I’ll sleep well tonight

W3/D4 Legs

I feel fully energized! Can’t wait for the next workout!

W3/D5 Kettlebell addition

W4/D1 Legs

W4/D2 Shoulders

W4/D3 Back

W4/D4 Arms

This one was tough, but I persevered and made it

W2/D3 Shoulders

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