Name: Playbook - Emily Samuel - SHOULDERS & TRICEPS
Uploaded: 2023-10-08T00:13:31.961Z
Duration: 31 min
Description: SHOULDERS & TRICEPS

The ab finisher is a killer!! Such a good burn though

Selina V

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell seated neutral grip shoulder press

Superset A

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

DB Lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- pull the dumbbells apart, so you have them in a lateral position, bring them down to your sides 
- Begin again with the concentric motion of the front raise- followed by the concentric motion of the lateral raise on the way down
- Keep a slight bend at the elbow

DB front raises

- Stand with a flat back in a hip hinge position. 
- Exhale and keep a soft bend in your elbows as you raise both arms out to your side. Squeeze the shoulder blades together as you pull them toward the spine.
-Inhale and lower the weight back to the start position. Avoid hunching your shoulders and keep your chin tucked to maintain a neutral spine during the exercise.
- once done with the fly, complete a tricep extension with the dumbbells, then returning to starting position!!

Reverse flies into tricep extension

In a plank position, alternate tapping out hands slightly wider than shoulder width apart with a booty band around your wrists

Banded tap outs (plank)

- Start in a plank position. 
- alternate reaching your arms up to the sky landing in a side plank

Elbow side plank crunches

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Abs finisher 🔥

SHOULDERS & TRICEPS

Easy for me to follow along with & always makes me feel stronger & better at the end of the workout !!

Jordan

BACK ATTACK (upper pull)

GLUTES & HAMSTRINGS

LEGSSSS 🦵🏽 (quad focused)

HOME WORKOUT (dumbbells only)

FULL BODY HIIT

Upper body burn! (Back focused)

Booty BUILDER☠️

SHOULDERS/ ARMS/ ABS

Popcorn is such a cute name for such an evil finisher😈🫨

SHOULDERS & TRICEPS

Community

More workouts from Emily Samuel