Name: Playbook - Samantha Skolkin - 1 hr Delt & Tri GYM workout 🔥
Uploaded: 2021-11-25T00:00:14.250Z
Duration: 60 min
Description: 1 hr Delt & Tri GYM workout 🔥

Sekela

Arms are dead 😂 well worth it 💪🏻

Courtney Hawkins

Delts & tris with loads of dropsets 🔥 for you! (At the end of each set!)

INSANE pump and burn. Fight through the burn because this workout has lots of dropsets in it. 

Please make sure you’re warm before you begin! Do a lot of light weight reps before you start your first working set. That goes for all new exercises!

*Let me know how you like it!*

You can do this 2x a week or every week for about 4 weeks for maximal gains!!!!🔥💪

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

You will do 5 reps then immediately lower the weight and do 10 more reps!!!

*Barbell military press

Barbell Military Press *dropset*

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

Dumbbell seated shoulder press

You will do 12 reps then immediately lower the weight and do 10 more reps!!!

*Dumbbell seated shoulder press

Dumbbell seated shoulder press *dropset*

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

You will do 20 reps then immediately lower the weight and do 15-20 more reps!!!

*DB Lateral raises

DB lateral raises *dropset*

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

You will do 15 reps then immediately lower the weight and do 10 more reps!!!

*Rope cable front raise

Rope Cable Front Raise *dropset*

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

Rope pushdown

*Rope pushdown

Rope Pushdown *dropset*

- Hinge forward keeping a bend at your knee
- Holding dumbbells in one hand and arms bent to 90 degrees at your sides
- Extend your arm engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

You will do 15 reps then immediately lower the weight and do 10 more reps each arm!!!

*Dumbbell tricep kickbacks

Dumbbell Tricep kickbacks *dropset*

1 hr Delt & Tri GYM workout 🔥

1 HOUR BACK ATTACK🥵

Vanessa

Heather

Christina

1.5 hr Glute & Ham Workout GYM!

Marcela

1.5 hr Gym AMRAP Leg Day 😱 🔥

Crushed it. I enjoy your workouts so far.

Had to do this workout at home but still got a great pump

Nikki

Maribelle

45 min GYM Shoulder Workout

Chris

1 hr GYM Delts & Tris Workout

Dawn Ralston

Great quad workout, liked high rep range. My quads were pumped!!

Irma Silvas

1.5 hr Quad Focused Leg Day! 🦵

Michelle

Awesome workout. Finally back in the gym full-time and it kicked my ass - in a good way!!! Looking forward to another workout tomorrow 🥰💪🏻

1 hr Delt & Tri GYM workout 🔥

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