Name: Playbook - Samantha Skolkin - Delts/Tris/Abs Week 2 Day 2
Uploaded: 2021-10-01T04:06:17.424Z
Duration: 60 min
Description: Delts/Tris/Abs Week 2 Day 2

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 (heavier than week 1)

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

Pick your weight in dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you.This will be your starting position.

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass.

Continue to go up until you arms are parallel to the floor. Lower the dumbbells back down slowly to the starting position. Repeat for the recommended amount of repetitions.

Standing DB Lateral Raise

Adjust the handles so that they are fully to the rear.

Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level.

Grasp the handles with your hands facing inwards. This will be your starting position.

In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. 

Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. 

Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Fly Rear Delts

-Face the cable machine and grasp the rope attachment (bring it to about chest level) 
-Use your core and brace, tuck your elbows into your sides and position your stance slightly apart.

-Push down until your elbows are fully extended and squeeze. Keep your elbows close to your body the entire movement. Try not to bend forward, really use your core. 

-Keep your back as straight as possible while you push down. Control the movement and repeat

Standing Cable Rope Tricep Push Downs

Attach a rope to the bottom pulley of a cable machine.

Hold on to the rope with both hands and extend your arms with your hands directly over your head with your palms facing each other and keep your elbows in close to your head the entire time.

Lower the rope behind your head nice and controlled as you hold your upper arms still and come back up fully extend and squeeze.

DO NOT let your elbows come out. Keep everything nice and close to your head. Repeat.

Overhead Cable Tricep Rope Ext

With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. 

The upper arm should be close to the torso at all times and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight.

Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.

Keeping the upper arms stationary, use the triceps to lift the weights until the forearms are parallel to the floor and the whole arm is extended.

Like many other arm exercises, only the forearm moves. After a slight hold at the top, slowly lower the dumbbell back to the starting position as you inhale. Repeat the movement for the prescribed amount of repetitions. Switch arms and repeat the exercise.

Unilateral DB Tricep Kickback

You will be completing hanging leg raises and crunches without rest in between for one set. 

1 min rest between superset!

Three total sets!

There are two ways to do hanging leg raises. First, I will explain how to do this exercise on the hanging leg machine (shown).

Shift your weight to your arms and allow your legs to hang straight down beneath you.

Using the strength of your core and legs, lift your legs up until they are straight out in front of you and parallel to the floor (or as high as you can go)

Slowly lower your legs down to starting position and repeat for the prescribed amount of sets and reps. 

For the hanging leg raises using a pull-up bar:

Raise your legs are high as you feel comfortable while hanging from a pull-up bar, hands facing forward, arms straight and core engaged. Lower your legs down slowly and repeat for the prescribed amount of sets and reps.

Hanging Leg Raises

Lay flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. 

If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Now place your hands lightly on either side of your head.

While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. 

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. 

At the top of the movement, contract your abdominals hard and keep the contraction for a second. 

Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.

After the one second contraction, begin to come down slowly again to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Crunches

Ab Superset!

Delts/Tris/Abs Week 2 Day 2

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 🔥🔥🔥🔥🔥🔥🔥

Usa08092011

Legs (posterior) Week 1 Day 4

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 !! 🔥🙏🏼❤

Delts/Tris/Abs Week 1 Day 5

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! 🙌🏻🥰

Delts/Tris/Abs Week 2 Day 2

More workouts from Samantha Skolkin