Name: Playbook - Sarah Hryniewicz - W2/D3 Shoulders and Arms
Uploaded: 2023-11-15T01:15:00.365Z
Duration: 45 min
Description: W2/D3 Shoulders and Arms

When working with minimal equipment- you’re either going to be challenging yourself through weight or through tempo. For example- if the 20’s are getting easy for you, if you have the ability to you will be going up in weight. However- if you don’t have the weight, you’ll start to slow down the eccentric (the stretching) part of the movement as needed.

- Core stays engaged and elbows slightly angled towards the front 
- Drive one dumbbell up towards the ceiling while keeping the other hovering above your shoulder 
- Lower down and repeat on the other side

DB Alternating Shoulder Press

- Begin with palms facing each other and maintain a slight bend at the elbows  
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

-palms face out at full extention
-hinge at the elbows and keep them tight to your body 
-lower down with control into starting position

Dumbbell Bicep Curl (supinated grip)

- Keep core engaged 
- Palms face your body 
- Lead the movement with your elbows, bring them high and wide 
- Squeeze shoulder blades at the top and lower down

DB Upright Row

- Feet firmly placed on the ground 
- Neutral grip, hinge at the elbows
- Lower weights down towards your shoulder and drive back up

DB Skull Crusher

-hinge at the hips, soft bend at the knees 
-palms face each other with a slight bend at the elbow 
-drive the dumbbells out to the side, squeezing your shoulder blades at the top 
-control the way back down

Dumbbell rear delt flye

W2/D3 Shoulders and Arms

Hannah

Ra Ma

This is exactly what I needed to kickstart my new fitness routine. Looking forward to Day 2! 

I do want to confirm that I am correct to enter the total weight  when using two dumbbells (ie when using two 20 lb dumbbells I should enter 40 lbs)?

W1/D1 Leg Day

That was tough but good. Excited to see how I progress with upper body strength

W1/D2 Push/Pull

So my arms feel like jello. But in the best way possible!

Sarah Espinosa

W1/D3 Shoulders and Arms

W2/D1 Leg Day

W2/D2 Push/Pull

W3/D1 Leg Day

W3/D2 Push/Pull

W3/D3 Shoulders and Arms

W4/D1 Leg Day

Great workout, but the renegade rows KILL my hands. Any alternatives?

W2/D3 Shoulders and Arms

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