Name: Playbook - Tire Trained - Shoulders + Abs
Uploaded: 2024-04-03T03:25:50.647Z
Duration: 45 min
Description: Shoulders + Abs

Megan

Shoulders + Abs

SET #1:
1A. Seated Shoulder Press
1B. 1 1/2 Weighted Sit-Ups

SET #2:
2A. Dumbbell Front Raises
2B. Low Plank Knee to Elbow

SET #3:
3A. Single Arm Cable Rear Delt Fly
3B. Hanging Knee Raises

SET #4:
4A. Dumbbell Lateral Raises
4B. Plank Plate Transfer

- 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

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- Count crunch as (1), full sit-up as )
(2), etc. until designated number of reps has been completed

1 1/2 Weighted Crunches

SET #1

- 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

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- Left + right = 1 rep

Low Plank Knee to Elbows

SET #2

- 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

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

SET #3

- 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

Plank Plate Transfer

SET #4

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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