Name: Playbook - Samantha Skolkin - Week 2 Day 3 Shoulders/Tris/Abs
Uploaded: 2022-03-07T15:24:38.804Z
Duration: 60 min
Description: Week 2 Day 3 Shoulders/Tris/Abs

Bring 3 pairs of dumbbells over to your bench. Heavy, medium and light. 

One set = heaviest pair of dumbbells for 8 reps, immediately drop to medium pair of dumbbells for 10 reps, immediately drop to lightest pair of dumbbells and go to failure.

Total number of sets you will do is 3!

1-1.5 min rest in between sets.

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*

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

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

Adjust reverse fly machine to correct height

With slightly bent arms use your rear delts to pull your arms back

Slowly release

Machine 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

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

Please complete the two ab routines without a break in between. Rest for 30 seconds in between sets. One set = both exercises.

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

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.

Week 2 Day 3 Shoulders/Tris/Abs

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