Name: Playbook - Samantha Skolkin - Delts/Tris/Abs Week 1 Day 5
Uploaded: 2021-10-01T04:06:17.409Z
Duration: 60 min
Description: Delts/Tris/Abs Week 1 Day 5

Physically and mentally tired from work routine . Not really working out nighttime either . Usually that's the first thing I do in the am !
Not regretting completing my 5th day though from the program yet 6th day working out ! 
Very challenging day as well ! I'll never regret pushing through failure . Cant wait to see the results at the end of the 4-5 weeks . 
As usual very grateful to you samantha !! Cant stress enough how awesome this program is !! 🔥🙏🏼❤

Usa08092011

Start by placing a barbell that is about chest high on a rack.

Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.

Place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest.

Take a step back and position your feet shoulder width apart from each other.

Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.

Hold at about shoulder level and slightly in front of your head. This is your starting position.

Lower the bar down to the collarbone slowly.

Lift the bar back up to the starting position. Repeat for the recommended amount of repetitions.

Military Press

You will be doing a drop-set on your last set.

Example:
Set 1: Seated DB Press 15 reps (45 sec rest)
Set 2: Seated DB Press 15 reps (45 sec rest)
Set 3: Seated DB Press 15 reps immediately drop weight, pick up lighter weights and do 20 more reps. No rest in between. 

Let’s go!!!

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 overhead Press

Seated DB Press *DROPSET* on the last set

Stand sideways in front of a low cable pulley, holding the handle in the hand farthest from the machine.

Place your free hand on the machine for support.

Bend forward a little at the hips.

Keeping your elbow slightly bent, raise the handle away from the pulley until your elbow is shoulder height.

Lower the handle to the starting position in a controlled manner.

Repeat for prescribed amount of reps and don’t forget to switch arms!!

Unilateral Cable Lateral Raise

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!!

Standing Cable Rope Front Raises

Begin in a standing position with a dumbbell in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise.

Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.

Initiate the movement by flexing the elbows and transversely extending the shoulder, rowing the dumbbells toward your torso. Your shoulders should stay retracted, squeezing your scapulae together throughout the movement.

The upper arms should be perpendicular to your torso. Continue the row until the elbows are inside of 90 degrees, contracting your shoulders as you pause at the top.

Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Bent Over DB Reverse Fly

Start by setting a bar attachment on a high pulley machine. You can do this with both hands using a straight bar or an ez bar but since we are doing unilateral, choose a cable handle attachment. Facing the bar attachment, grab it with your palm facing up (supinated grip) at shoulder width.

Lower the handle by using your lats until your arms are fully extended by your sides.

Tip: Elbow should be in by your sides at all times and your feet should be shoulder width apart from each other. This is the starting position.

Slowly elevate the handle attachment up as you so it is aligned with your chest. Only the forearms should move and the elbows/upper arm should be stationary by your side at all times.

Then begin to lower the cable handle back down to the original starting position while squeezing your triceps hard. Repeat for the recommended amount of repetitions.

Unilateral Underhand Tricep Pull Down

You will be doing bicycles and lying leg raises with no rest in between those two exercises. 

One minute rest between superset!

3 total rounds.

Pull your knee toward your chest while rotating your upper torso 

Bring your opposite elbow to your knee 

Focus on engaging your core

Repeat on the opposite side for prescribed amount of reps!!

Bicycle crunches

Lie on a mat on the floor, face up, legs extended.

Place your hands underneath your lower back and glutes so your pelvis is supported.

Begin to raise your legs toward the ceiling while pressing your thighs together and keeping the legs straight.

Lift until your hips are fully flexed and you can’t go any higher with straight legs.

Lower your feet down without touching the floor. Repeat for the recommended amount of repetitions.

Lying Leg Raises

Ab Superset!

Delts/Tris/Abs Week 1 Day 5

Great workout! By lunges I was hobblin’! 😂😂😂😂

Courtney Hawkins

It was a good challenge workout! Just what I needed

Nikia

Nikki

Legs (quads) Week 1 Day 1

Absolute burner! I appreciate SO MUCH the detailed form explanations. Gotta keep those in check sometimes 😊

Devan

The soreness from the leg workout has now been replaced with the soreness after this workout.  I love the challenge!!

Sekela

This was a great workout and I did it from home! I will be doing more🥵

Cindy

Delts/Tris/Abs Week 1 Day 2

Dawn Ralston

Week 1 Day 3 ✌🏻 so far so good! Glad I decided to start.

Back/Bis/Abs Week 1 Day 3

As always! Amazing workout! Feelin stronger each time And not as sore 😁🤣

🔥🔥🔥🔥🔥🔥 pure 🔥🔥🔥🔥🔥🔥🔥

Legs (posterior) Week 1 Day 4

Skipped Friday’s took active rest Saturday but backed tracked on Sunday to do Friday’s and finished Week 1 Day 6 today! Can’t skip! ✌🏻👊🏻

Back/Bis/Abs Week 1 Day 6

Quads always killed me before. Today I was able to go up weight in everything! I always loved shoulder day the best, but this program - I look forward to leg day! It has become my favorite day! 🙌🏻🥰

Legs (quads) Week 2 Day 1

Delts/Tris/Abs Week 2 Day 2

Back/Bis/Abs Week 2 Day 3

Great workout - yet again! 👏🏻👏🏻🙌🏻💕

💀🔥💀🔥💀🔥💀🔥💀❤❤❤🙏🏼🙏🏼🙏🏼

Legs (posterior) Week 2 Day 4

Delts/Tris/Abs Week 2 Day 5

Back/Bis/Abs Week 2 Day 6

Another great leg day workout!! Loving it.

Tough af day pushed through this tough workout.  Day 1 wk 3 will leave your quads dead dead ... 🔥🙏🏼❤
Beyond Grateful and enjoying the process!!!

Legs (quads) Week 3 Day 1

I'm not gonna comment again on how amazing the program is . At the end of day if all the ratings are not enough for yall consider spending just$1! just $1 for the first month put your brain into it n see for yourselves ! 
But im gonna share this ! 
It becomes painful and tiring when you put your brain into it ,understand your capacity and give it your all! After a while it's all in your mental!!! Building and sculpting a body is a marathon with ups and downs but the end result and the changes I'm personally already experiencing ? ADDICTING! so do yourself a favor and never give up ! Cause all you're gonna end up giving up is, giving up on YOURSELF!! 

always grateful sam!🙏🏼🔥

Delts/Tris/Abs Week 3 Day 2

This has been a great program for me. I typically do powerlifting programs but I wanted to challenge myself and this has been perfect!!

Back/Bis/Abs Week 3 Day 3

Missed a few days but I’m finishing what I started

Legs (posterior) Week 3 Day 4

Delts/Tris/Abs Week 3 Day 5

Back/Bis/Abs Week 3 Day 6

Another leg day another bambi lower body 😅❤
Quads are on 🔥🙏🏼💣💣

Delts/Tris/Abs Week 1 Day 5

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