Name: Playbook - Samantha Skolkin - Delts/Tris/Abs Week 4 Day 5
Uploaded: 2021-10-01T04:06:17.504Z
Duration: 70 min
Description: Delts/Tris/Abs Week 4 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

-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

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

One minute rest between superset!

3 total rounds.

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

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 4 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 4 Day 5

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