Name: Playbook - Samantha Skolkin - Week 4 Day 3 Shoulders/Tris/Abs
Uploaded: 2022-03-07T15:24:38.860Z
Duration: 60 min
Description: Week 4 Day 3 Shoulders/Tris/Abs

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 90 seconds
Set #2: 10 reps, 10 reps, 10 reps
Rest 90 seconds
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*

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

-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

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

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

Pull your knee toward your chest while rotating your upper torso 

Bring your opposite elbow to your knee 

Focus on engaging your core

Repeat on the opposite side for prescribed amount of reps!!

Bicycle crunches

Lie flat on the floor, with your legs extended in front of you. 

Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.

Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Week 4 Day 3 Shoulders/Tris/Abs

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