Name: Playbook - Samantha Skolkin - Delts/Tris/Abs Week 3 Day 5
Uploaded: 2021-10-01T04:06:17.470Z
Duration: 60 min
Description: Delts/Tris/Abs Week 3 Day 5

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

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

While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions.

Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go.

This will be your starting position. Slowly raise the plate until it is a little above shoulder level.

Hold the contraction for a second.

Tip: make sure that you do not swing the weight or bend at the elbows.

Your torso should remain stationary throughout the movement as well. Slowly lower the plate back down to the starting position. Repeat for the recommended amount of repetitions.

Standing Plate 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

This push down variation involves a similar movement to the rope pushdown, except in this variation, your arms are kept straight.

Your feet should be hip-distance apart, body straight and core tight.

Hold both ends of the bar attachment and move the arms while maintaining control up and down while keeping your arms straight. Repeat

Standing Cable Tricep Straight Bar 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

You will be doing lying leg raises and hanging leg raises with no rest in between!

One minute rest in between superset!

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

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 3 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 🔥🔥🔥🔥🔥🔥🔥

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 3 Day 5

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