Name: Playbook - The Fit Green Goddess - Friday: Shoulders Arms & Abs
Uploaded: 2023-04-01T11:08:04.618Z
Duration: 60 min
Description: Friday: Shoulders Arms & Abs

This workout is all about those shoulders and arms!

If you don’t have cables and barbells, you can sub them out for dumbbells and loop bands or resistance bands.

As always, strive to go a bit heavier each set! Write down your weights and Please, take pics! Tag me in a post or story and show me your progress!

Have fun!

Giant set:
You’ll need a barbell or two of different weights. 
A long thin (easy) loop band and something high you can loop over like a squat rack. 

1. Barbell shoulder press: 
12 / 10 / 8 reps

2. Barbell bicep curl: 12 reps

3. Resistance loop band  tricep pushdown: 15 reps

Alternatively you can do this exact workout with dumbbells where I list barbells.

- 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 shoulder press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Stand tall, abs engaged and 1 arm gripping a resistance band - arm locked at your side. 
- Press the resistance band down until your elbows are straight. 
- Bend the elbow to return to the starting position

Resistance loop band  tricep pushdown

Round one:

(Giant set)
1. Cable side lateral raise starting behind you- 12 reps
If you don’t have cables you can use a loop or resistance band.

2. Alternating bicep curls, seated- 
12 / 10 / 10

3. Body weight dips- AMAYCD
(If you can’t do these, you can do dips off a bench or chair.)

- With the outside arm, cable behind your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals from behind

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls (seated)

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Bodyweight dips

Round two: 3

(Giant set)
You’ll need dumbbells (2 sizes)
Cable or loop band


1. Dumbbell Arnold Press
12 / 10 / 8 reps

2. Dumbbell hammer curl
12 / 12 / 12 reps


3. Cable single arm tricep kickback
12 / 12 /12

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

Round three: 3

Friday: Shoulders Arms & Abs

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Mary

Thursday: Back + Triceps

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Chest + Biceps

Arms + Abs

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

Friday: Shoulders Arms & Abs

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