Name: Playbook - Shannon Helm - W2/D4 Shoulders, triceps, biceps & core
Uploaded: 2021-09-28T00:41:33.592Z
Duration: 45 min
Description: W2/D4 Shoulders, triceps, biceps & core

Tough , loved it . Was absolutely drenched in sweat . GOT 4 weeks til my WEDDING

Tyson

Superset
- BB overhead press 4 x 10
- DB lateral raises 4 x 10

Superset
- Arnold press 4 x 10
- DB skull crushers 4 x 10-12

Superset
- DB alt snatch 4 x 16
- DB alt crossbody curls 4 x 14

Core
- Leg Raises 3 x 20
- Alt star crunches 3 x 20
- Feet up DB crunches 3 x 20

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell overhead press

- Start with the DB at your sides
- Lift the DB up to about shoulder height
- Keep a slight bend in the elbow

Lateral DB raise

Superset

- Start with DB in front of your face palms facing you
- Rotate your hands so palms face out as you press up overhead

Arnold press

- Start by lying flat knees bent and DB directly overhead
- Bend your elbows and lower the DB over your head
- Return to start and repeat

DB skull crushers

- Start with feet shoulder width apart
- Hold DB in one hand
- Press hips back and lower DB towards the ground
- Snatch up and switch hands before repeating on the opposite side

Alt DB snatch

- Start with DB at your sides
- Curl up and across your body
- Lower down and repeat with the opposite arm

Crossbody DB bicep curls

- Raise legs until 90 degrees
- Engage core
- Do not lower legs to the floor in between

Leg raises

- Reach your opposite hand to your opposite foot
- Engage core

Star crunch

- Start with your feet up and arms extended
- Lift your shoulders off the ground
- Reach the DB to your feet

Feet up DB crunch

Core

W2/D4 Shoulders, triceps, biceps & core

Fantastic, great for home gym with bar dumbells and bench, thank you so much for creating this Shannon

Martin

Tough for someone who hasn't trained in a while! Had to go much lighter on bench and couldn't finish 12 last set

Pretty tough. My goal is 80 kg . I was 102 kg and now I’m currently 89 kg. I haven’t been doing that many weights and this session felt
Really good, tough and also good mentally. Have to work on my core big time it’s really weak. I think your program can be the icing on the cake to get down to my 80 kg goal :)

W1/D1 Chest, triceps & core

Restarting this program for the 2nd time. Down 8 pounds from the first 6 weeks!

Aviana

Was good
Tough. That last squat exercise I had to modify it but I’ll eventually get it. Feel better after it

W1/D2 Legs - quads

Tough workout biceps on fire 😻 couldn’t finish all the reps for core stuff really weak in the core still but I can do star sit ups properly now

W1/D3 Back, biceps & core

W1/D4 Shoulders, triceps, biceps & core

Session was good. Hadn’t trained for a while mental health was average with Covid and all. I’m
Here 100 percent and willing to commit hard to your program gonna smash the next 5 weeks

W1/D5 Legs - glutes and hammys

The first round shows to repeat it 34 times….☺️

Jennifer

W2/D1 Chest, triceps & core

Unreal workout feel great. Sweating hard.
I had to modify that split
Squat thing my flexibility is so bad. Will work on it

Already down 4 pounds since January 1st with these workouts. I was looking for a more challenging weightlifting plan with minimal HIIT since I already spin 3x a week and walk 1.5 miles a day. These workouts have been a game changer!! I can’t wait to see my progress at the end of the 6 week program! I am looking forward to hopefully another program after this one!! 🤞🏼🤞🏼

W2/D2 Legs - quads

W2/D3 Back, biceps & core

W2/D5 Legs - glutes and hammys

W3/D1 Chest, triceps & core

Killer workout! I am down 6 pounds with this program 🤩🍑

W2/D4 Shoulders, triceps, biceps & core

Community

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