Name: Playbook - Samantha Skolkin - Delts/Tris/Abs Week 4 Day 2
Uploaded: 2021-10-01T04:06:44.757Z
Duration: 60 min
Description: Delts/Tris/Abs Week 4 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

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

You will be doing standing dumbbell lateral raise dropsets. 

Choose a pair of 3 weights and set them in a bench in front of you. Start with your heaviest pair of dumbbells for 10 reps, immediately pick up the second heaviest pair for 10 reps and immediately after that finish with your lightest pair of dumbbells for 10 reps. This = 1 set. 30 total reps. 

You will be doing 3 sets in total for a total of 90 reps!

Set #1: 10 reps, 10 reps, 10 reps
Rest 1 min
Set #2: 10 reps, 10 reps, 10 reps
Rest 1 min
Set #3: 10 reps, 10 reps, 10 reps

Feel the burn! Try not to stop when it hurts! Keep pushing!!!

Pick a couple of 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.

***In this case, we are doing a drop set so make sure you have all of your weights in front of you to immediately go down the line to the next weight until you are finished. That is one set. It should BURN!!!***

Standing DB Lateral Raise (dropset)

Standing DB Lateral Raise *Dropset* after every set

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

You will be doing standing cable rope Tricep push downs.

Start at the heaviest weight and do 10 reps, immediately drop some weight and do 10 reps, finally, drop even more weight and do 10 more reps. 

You will be doing 3 sets in total for a total of 90 reps! No stopping before the 30 reps is completed in each set!

Set #1: 10 reps, 10 reps, 10 reps
Rest 1 min
Set #2: 10 reps, 10 reps, 10 reps
Rest 1 min
Set #3: 10 reps, 10 reps, 10 reps

Feel the burn! Try not to stop when it hurts! Keep pushing!!!

-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

Tricep Rope Push Down *Dropset* every set

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. 

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

Unilateral Cable Tricep Push Down

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 a Tri-set with 3 ab exercises:

-Hanging leg raises
-Bicycles 
-Plank Hold

Perform all reps for each exercise back to back with no rest in between. That = 1 set. 

You will be doing 3 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

Pull your knee toward your chest while rotating your upper torso 

Bring your opposite elbow to your knee 

Repeat on the opposite side

Focus on engaging your core

Left knee right knee = 1 rep

Repeat for prescribed amount of reps!!

Bicycle crunches

Get into a prone position on the floor, supporting your weight on your toes and your forearms. 

Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible or the prescribed time.

To increase difficulty, an arm or leg can be raised.

Plank

Abs Tri Set!

Delts/Tris/Abs Week 4 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! 🙌🏻🥰

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 4 Day 2

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