Name: Playbook - Victoria D’Ariano - W1/D1 Shoulders
Uploaded: 2021-09-10T15:09:17.088Z
Duration: 45 min
Description: W1/D1 Shoulders

- Standing Db I’s, Y’s T’s 3 x 15 reps (5 of each) *warm-up focused
- Front Raises to Front Punch 4 x 10 reps 
- Seated DB Shoulder press 4 x 15, 12, 10, 10 reps *increasing weight each set
- Bent-over Single Arm Rear Delt Row 4 x 10 reps/arm
- Lateral Raises w/constant tension hold 4 x 8 reps/arm
- Upright Rows 4 x 12 reps

Standing I’s Y’s T’s

- Raise the dumbbells forward and up until you reach shoulder height
- Pull the dumbbells back towards your shoulders
- Push the dumbbells back out
- Lower with a slow and controlled movement

Db Front Raise to Front Punch

-Sit with a dumbbell in each hand
-Raise the dumbbells to the pressing position
-Press the dumbbells overhead to full extension
-Lower back to the starting position 
-Repeat

Db seated shoulder press

- Bend over to 90 degrees 
- Raise the dumbbell engaging the back of your shoulder
- Lower slow and controlled back to starting position
- Complete desired reps then repeat on the opposite side

Db Bent-over Rear Delt Row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Hold one arm extended while you lower and raise the opposite arm 
- Alternating back and forth

Db Lateral Raise with hold

Db upright rows

W1/D1 Shoulders

My legs were burning just as much as my arms!

Jessica

W1/D2 Back + Biceps

W1/D3 Legs (glute/hamstring focus)

W1/D4 Ab Circuit

W1/D5 Chest + Triceps

My legs are jello! I could only get through 3 sets of each. 4 is tough! 💪🏼

Breigha

W1/D6 Legs (quads/calves)

W2/D1 Shoulders

W2/D2 Back + Biceps

W2/D3 Legs (glute/hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Legs (quads/calves)

Taechinee.Ck

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute/hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Legs (quads/calves)

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs (glute/hamstring focus)

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

W4/D6 Legs (quads/calves)

W1/D1 Shoulders

More workouts from Victoria D’Ariano