Name: Playbook - Tire Trained - Shoulders + Abs
Uploaded: 2024-04-03T03:25:50.479Z
Duration: 60 min
Description: Shoulders + Abs

Megan

SHOULDERS + ABS

1. Barbell Strict Press
2A. Seated Shoulder Press
2B. Weighted Knee Tucks
3. Single-Arm Cable Rear Delt Fly
4A. Front Raise
4B. Low Plank (1 min.)
5. Lateral Raise

- Approach the barbell at shoulder height.
- Hold the barbell with hands shoulder width apart.
- Shoot the elbows in front of the bar to hold the bar over your center line of gravity.
- Inhale and brace the core.
- Press the bar overhead with no help from the lower body.
- Lower weight down to your chest and press back up overhead.

Barbell Strict Press

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

Dumbbell Seated Shoulder Press

- Sit on the floor with hands behind you and a weight plate on your shins
- Extend the legs out and start with the upper body lower to the ground
- Tuck the knees and bring the upper body forward
- Repeat for reps or time

**Recommended weight = 10 lbs.

Weighted Knee Tucks

S+A: Superset #1

- Stand with the body square and a cable in one hand
- Keep a straight arm and extend the arm out with cable in hand until the arm is lateral to the body
- Repeat on both sides

Single Arm Cable Rear Delt Fly

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell Front Raises

- Begin with forearms on the mat with shoulders stacked over the elbows
- Extend feet back into a plank position
- Keep the belly up and the butt down

Low Plank

S+A Superset #2:

- 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

Shoulders + Abs

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

Shoulders + Abs

Community

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