Name: Playbook - Victoria D’Ariano - W4/D1 Shoulders
Uploaded: 2021-04-06T16:36:18.816Z
Duration: 45 min
Description: W4/D1 Shoulders

L-raises
Kneeling alternating neutral grip shoulder press
Lateral raise superset 
Bent over alternating rear delt fly
Upright row to field goals
Front raises with rotation 
Arm circles

-Stand holding a dumbbell in each hand
-Alternating arms raise one tot he front and the other laterally 
-Repeat back and forth

L raise

-Kneel on the ground with a dumbbell in each hand in the neutral position
-Alternating arms press the dumbbell overhead 
-Repeat for both sides evenly

Kneeling neutral press

-Stand holding a dumbbell in each hand
-With a slightly bent arm raise the dumbbells laterally 
-Lower and repeat

Bent arm lateral raises

-Stand holding a dumbbell in each hand
-With mostly straight arm raise the dumbbells laterally
-Lower and repeat

Straight arm lateral raises

Superset

Bent over rear delt raises

-Stand holding a dumbbell in each hand
-Keeping your elbows high perform an upright row
-At the top of the moment rotate your hands up into a field goal position
-Reverse movement and lower
-Repeat

Upright row into field goal

-Stand holding a dumbbell in each hand
-Raise the dumbbell to shoulder height in the neutral grip position
-At the top of the movement rotate your palm down and then back to neutral
-Lower and repeat

Front raises with a rotation

-Stand straight with your feet shoulder-width apart.
-Raise and extend your arms to the sides without bending the elbows.
-Slowly rotate your arms forward, making small circles of about 1 foot in diameter.
-Complete a set in one direction and then switch, rotating backward.

Arm circles  (15 each direction)

W4/D1 Shoulders

Reno

Nicole

W1/D1 Shoulders

Great quick workout! Arms are still shaking!

Jessica

Christina

W1/D2 Back + Biceps

Great workouts. Not hard on my joints, which is a big win for me!

Michelle

Emily

Easy to follow, very good choice of exercises

W1/D3 Legs (glute and hamstring focus)

Jennika

Sherry

I think this was a little hard on the spine but made me sweat

Sarah

W1/D4 Ab Circuit

Dila

W1/D5 Chest + Triceps

Finished up my first week with your program and loving it so far!

Katie

Aysenur

W1/D6 Quads + Calves

Love these arm workouts!! I’ll be sore but am feeling stronger!

W2/D2 Back + Biceps

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute and hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Quads + Calves

W4/D2 Back + Biceps

W4/D3 Legs (glute and hamstring focus)

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

Just finished the dumbbell only program and I really enjoyed this program ! It was prefect for at home workouts and myself who is currently 20 weeks pregnant 🤰🏻💪🏼 Easy and quick workouts for anyone working out from work or even expecting! Can you make another one Victoria ? Lol thanks 💜

W4/D1 Shoulders

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