Name: Playbook - Sweat Rewards - W5/D2 Shoulders & Delts
Uploaded: 2023-01-02T02:01:35.177Z
Duration: 60 min
Description: W5/D2 Shoulders & Delts

First time with the TRX... it challenge my balance

Ruth

Shoulders & Delts
*Do 5 minute warm-up *
Triset
- Shoukder press 4 Sets of 10 reps
- Db incline front raise 4 Sets of 12 Reps
- Seated lateral raise 4 Sets of 10 reps, drop weight by 5-10 lbs & do 10 more reps

Triset
- Landmine Y press 3 Sets of 12 Reps
- DB front raise and  upright row 3 Sets of 15 Reps
- Upright row (DB or EZ bar) 4 Sets to failure

Tri set
- TRX T raise 3 Sets of 15 Reps
- TRX W raise 3 Sets of 15
- TRX Y raise 3 sets 15

- DB 6 way raise 3 sets to failure

Abs 15 mins (REPEAT FOR MULTIPLE SETS FOR 15 MINS)
- High to low planks (30 seconds)
- Wood Chops (db or cable) (15 Reps each side)
- Bicycle Crunches (25 Reps each side)
- Toe Touches (15 Reps)
- Hanging Leg Raises (10 Reps)
- Flutter kicks (15 reps)

Cardio
- 30 minutes incline treadmill walk
- 15 mins stairmaster

Standing Barbell or dumbbell Press

DB incline front raise

- Stand tall holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB lateral raise

Triset

Landmine Kneeling Y Press

- Stand tall holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB front raise + upright row

- 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

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a T
- Engage your rear delts as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX T raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a Y
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

- Stand tall Holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells laterally to shoulder height
- Bring the dumbbells forward of the shoulders
- Then raise the dumbbells overhead
- Reverse the movement back to starting position with control

DB 6 way raise

High to low plank hold

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

- 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 to starting position
- Avoid swinging as much as possible

Hanging leg raises

- Lay on your back with your legs elevated, shoulders slightly elevated
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- 30 minutes incline treadmill walk
- 15 mins stairmaster

Cardio of your choice

Cardio

W5/D2 Shoulders & Delts

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!

W5/D2 Shoulders & Delts

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