Name: Playbook - The Fit Green Goddess - Wednesday- shoulders + arms
Uploaded: 2023-04-01T11:08:04.598Z
Duration: 60 min
Description: Wednesday- shoulders + arms

Mary

Today your focus is on building up those shoulders so that your posture is perfect as you stand tall. You will also work on those biceps and triceps. Remember all three rounds are giant sets of three exercises. You go through each exercise in the round before you rest for 30 seconds and then you begin again.

Giant set.


1. Dumbbellor barbell seated (floor) Shoulder press 12 reps
2. Seated bicep db curls 10 reps
3. Bench (lying) db tricep extensions 12 reps

- In a seated position in the floor with legs wide and straight,barbell in hands
- Elbows bent to 90 degrees
- Straighten elbows pressing barbell overhead 
- Lower back to starting position with control. Keep abs locked in and back straight.

Dumbbell floor shoulder press

- Sitting on a bench, hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell seated bicep curls

- Laying on a bench, hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Round one:

1. Db Lat raise-12
2. Db Hammer curl-12
3. Dips- 8

❌NOTES: if you can’t do them as in the video, do them off a bench. Keep glutes close to the bench as you go down. Keep chest up.

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

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

Dumbbell hammer curl

- 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 up

Bodyweight dips

Round two:

Giant set
1. Reverse fly
2 banded bicep curl
3. Plank walks

- From a standing position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Resistance band bicep

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Round three:

Wednesday- shoulders + arms

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?

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?

Wednesday- shoulders + arms

Community

More workouts from The Fit Green Goddess