Name: Playbook - Suzanne Svanevik - W4/D2
Uploaded: 2022-04-19T12:00:27.418Z
Duration: 45 min
Description: W4/D2

Back & Shoulders

- Machine Shoulder Press 3 x 10
- Machine Shoulder Press dropset  1 x 10/10/10
- Wide Grip Lat Pulldowns 4 x 12

Triset
- DB Side Lateral Raises 3 x 10
- DB Front Raises 3 x 10
- DB Shoulder Press 3 x 10

- Close Grip Seated Cable Row 4 x 12
- Cable Rope Face Pull 3 x 15

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

1 dropset:
10/10/10

Machine Shoulder Press dropset

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- DB Side Lateral Raises 3 x 10
- DB Front Raises 3 x 10
- DB Shoulder Press 3 x 10

- Start in a standing position, a dumbbell in each hand
-  Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with control

DB Standing Lateral Raises

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbows
- Raise one dumbbell forward and up to shoulder height 
- Lower the dumbbell with control
- Repeat with the opposite arm

DB Alt Front Raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position with control

DB Seated Shoulder Press

Triset

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close Grip Seated Cable Row

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope Face Pulls

W4/D2

Rebekah

It was amazing! Can’t wait for the next work out

Kenny

Sini

W1/D1

Pearl

W1/D2

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

W4/D2

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