Name: Playbook - Samantha Skolkin - 1 hr GYM Delts & Tris Workout
Uploaded: 2021-11-07T23:13:02.090Z
Duration: 60 min
Description: 1 hr GYM Delts & Tris Workout

Christina

Courtney Hawkins

Chris

Loved this ready to get rid of my flabby Cuban arms. 🤩

Maribelle

Emily

Hey guys!

Shoulders & triceps workout about to go down! *GYM version* 

First, we are going to hit the heavier free-weight exercises and start with shoulders so we save all of our energy for the more challenging exercises and then we will end with triceps. 

Get ready for a sick pump 😏 

Please make sure you take your time and warm up by starting with lighter weights and building up to your first working set!! 

Let’s go! Let me know how you like it at the end and don’t forget to tag me for a feature! 💯

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.

Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.

Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

Now, exhale and push the dumbbells upward until they touch at the top.

Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.

Seated DB Press

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

Adjust reverse fly machine to correct height

With slightly bent arms use your rear delts to pull your arms back

Slowly release

Machine Reverse Fly

Place the rope handle on the lowest notch.

Stand over the rope and reach down with both hands and grab the rope.

Bent slightly at the knees and pull the rope to your waist (starting position).

Keep your arms straight and lift the rope up to shoulder height.

Lower the rope back down to starting position. 

Repeat for prescribed amount of reps!!

Cable Rope Front Raises

Stay upright and don't allow for your shoulders to overpower

Keep your core tight

Pull ropes and spread at the bottom for a deeper contraction and squeeze

Tricep Rope Pushdown

I like to do these with no attachment at all. I grab the cable as is.

Stand tall with feet hip-width or staggered for balance.

Grab one end of the cable with your right hand so that your palm is facing in. 

Keep elbow tucked into your side. This is the starting position.

Begin exercise by pressing down the cable until your arm is straight and elbow locked, squeeze, then slowly bring cable back up to starting position.

Single Arm Push Down

1 hr GYM Delts & Tris Workout

1 HOUR BACK ATTACK🥵

Vanessa

Heather

1.5 hr Glute & Ham Workout GYM!

Sekela

Arms are dead 😂 well worth it 💪🏻

1 hr Delt & Tri GYM workout 🔥

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

45 min GYM Shoulder 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 GYM Delts & Tris Workout

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