Name: Playbook - Alexandra Yaeger - W2/D3 CHEST, TRICEPS, SHOULDERS
Uploaded: 2024-03-15T21:50:26.105Z
Duration: 60 min
Description: W2/D3 CHEST, TRICEPS, SHOULDERS

Shoulders and triceps were on fire 👏🏼

Kennedy

Lindie

Alicia

Brooke

Cassidy

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

Increase weight after each set if you can

Seated Shoulder Press

Reverse DB Fly

DB Incline Chest Press

- Hold the attachment, palms facing down
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Be sure to switch each set. For example- if you start with your right hand for the first set, be sure to start with your left hand the second set. So on & so fourth.

Start in a plank position with your hands close to a bench. Brace core and keep core tight for the entire movement. Without twisting torso or hips, lift right hand off the ground and onto the bench, with the left hand to follow. After both hands are on the bench, bring right hand to the floor, followed by the left. Repeat.

Bench Walk Ups

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

W2/D3 CHEST, TRICEPS, SHOULDERS

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

Valentina Loiero

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

Juanita Loftis

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

W2/D3 CHEST, TRICEPS, SHOULDERS

Community

More workouts from Alexandra Yaeger