Name: Playbook - Sweat Rewards - W3/D2 Shoulders and Arms
Uploaded: 2023-01-02T02:01:35.072Z
Duration: 60 min
Description: W3/D2 Shoulders and Arms

Widdy

*Do a 5-minute warm-up *
• Biceps & Shoulders

o Biceps
§ EZ Barbell Curls 3 Sets of 8 reps
§ Dumb Bell Hammer Curls 3 Sets of 8 reps 

o Shoulders
§ Standing Barbell Press 4 Sets of 12 Reps
o Biceps
§ Preacher Curls 3 Sets of 8 Reps
§ Seated Bent Over Dumb Bell Concentration Curls 4 Sets of 15 Reps

o Shoulders
§ Upright rows (DB or barbell) Progressing Up In Weight as Sets
Increment 4 Sets of 15 Reps

• Triceps & Shoulders
o Triceps
§ Cable Triceps Extensions 4 Sets of 10 Reps
§ Triceps dips 4 Sets of 15 Reps

o Shoulders
§ Bent Over Rear Deltoid Flyers 3 Sets of 15 Reps

o Triceps
§ Tricep extensions 3 Sets of 12 Reps
§ Bench dips4 Sets of 15 Reps

o Shoulders
§ Shoulder Presses * push yourself!* 4 Sets Incrementing up in weight
(weight should be heavy by 4th this set”)
o Triceps
§ Close Grip Bench press 3 Sets of 15 Reps

• Abs 10 mins
o side plank crunch to each side (Hold 30 seconds front, 15 each side)
o DB or cable Wood Chops (15 Reps each side)
o Laying Bicycle Crunches (25 Reps each side)
o Laying Toe Touches (15 Reps)
o Weighted Crunches or sit-ups (30 Reps)
§ REPEAT FOR MULTIPLE SETS FOR 10 MINS

- Stand tall with a dumbbell in each hands
- Curl the dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower the dumbbells back to starting position

DB bicep curls (can be done with Barbell)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

Superset

Standing Barbell Press

- Start with dumbbell in one hand and arm extended over the preacher curl bench
- Curl the dumbbell up towards shoulder
- Lower the dumbbell with control until arm almost fully extended
- Complete desired reps then repeat on the opposite side

DB preacher curl

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

Triset

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable rope overhead tricep extension

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench tricep dips

- Seated on the floor
- 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  
- Lower the bar back down to the starting position with control

Barbell floor seated shoulder press

Ez bar close grip press

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Return to starting position
- Complete desired reps then repeat on the opposite side

Side plank crunches

DB Woodchop

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lying on the floor holding your legs extended up
- Crunch up and reach for your toes with both hands
- Lower with control

Lying toe touches

- Lying face up with knees bent and feet flat on floor
- Hold a weight near the forehead 
- Curl head and shoulders off the floor engaging core
- Bring the weight overhead as you sit up
- Return to starting position under control

Weighted sit up

Abs circuit

W3/D2  Shoulders and Arms

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

Shannon

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

Day 4 I’m loviiinnggg this 😍🔥🔥

Valerie

W1/D4  Back, Biceps & Triceps

Tari

Regina Richardson

Ruth

W1/D5 Chest & Shoulders 60 mins

W1/D6 Cardio

W1/D7 Rest Day

Second workout of the week. It was a tough one

W2/D1 Legs

Elizabeth

Exhausted 😩 but I’m glad I got through it.

W2/D2 Chest & Delts

Challenging but I gotten thru it with the mindset ( I wan muscles ) 🤣 Great One 🔥

Carmen

It was good. My only question is why doing the same exercise in 2 différents superset

W2/D3 Arms & Abs

W2/D4 Back

This was rough but good! I kind of wish some were 3 sets because I had to take a lot of breaks

W3/D2 Shoulders and Arms

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