Name: Playbook - Shannon Helm - W5/D4 Shoulders, triceps, biceps & core
Uploaded: 2021-09-28T01:43:32.353Z
Duration: 45 min
Description: W5/D4 Shoulders, triceps, biceps & core

Superset
- BB thrusters 3 x 10
- DB circular raises 3 x 8

Superset
- Landmine row to press 3 x 8-10 (each side)
- BB skull crushers 3 x 10-12

Superset
- Arnold press 3 x 8-10
- Hammer curls 3 x 10-12

Core
- Hanging leg raises 2 x 8
- Triple pulse bicycle crunches 2 x 10
- Butterfly Sit-ups 2 x 20

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Start with DB in both hands
- With arms extended move in a circular motion
- Focus on form

Circular DB raises

Superset

- Row the landmine bar up
- Transfer it to the opposite hand and press the bar up
- Reverse the movement back down to the ground 
- Complete desired reps then repeat on the opposite side

Landmine row to press

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Barbell skull crusher

- 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 with DB at your sides and palms facing in
- Lift up towards your shoulders
- Slowly lower down and repeat

Hammer curls

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower your legs back down

Hanging leg raises

- Engage your core as you pulse 3x on each side

Triple pulse bicycle crunch

- Start with your feet together 
- Lift your back off the floor and sit up
- Lie back down and repeat

Butterfly sit ups

Core

W5/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 :)

Tyson

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

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

W5/D4 Shoulders, triceps, biceps & core

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