Name: Playbook - Ally Lewis - Chest, tri, & shoulder 1 week 2
Uploaded: 2023-02-13T20:01:43.689Z
Duration: 60 min
Description: Chest, tri, & shoulder 1 week 2

Jonah

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
-Increase the weight each set, as the reps decrease

Bench press

- 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

- Laying down on the bench and a dumbbell in each hand
- Bring your hands together engaging your chest
- Go nice and wide on the way down
- On your way up pretend like you’re hugging a barrel and really squeezing at the top

Cable chest flies

- With your core engaged, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start by lying down with hands close together on the dumbbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- Raise until you reach shoulder height
- Hold one arm, while doing reps with the other arm
- Switch the hold and repping arm after all the reps are completed 
- Lower with a controlled movement

Alternating front raise w a hold

- Start with your arms extended above your shoulders and a dumbbell in each hand or one dumbbell in both
- Bend at the elbows lowering the dumbbells towards the top of your head, pretend like you are squeezing a ball in between your elbows 
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Chest, tri, & shoulder 1 week 2

Oh my god. I’ve never loved and hated a workout so much at the same time. 😵‍💫🤩Legs are more than dead, could only do 3rounds of everything because that 4th wasn’t gonna happen. Loved it so much

Libby

So excited about this program!!! Thank you for putting in the hard work to craft these excellent workouts 😊

Legs day 1 week 1

Arms feel so weak after this workout 😵🙌🏼

Back & Bis 1 week 1

Solid workout -- used to be very serious about the gym & fell off for ~2 years. Thankful for you for creating a program that is challenging but do-able!

Katie

So far I love how the program is keeping me accountable and consistent! Excited to get stronger and see amazing results 💪🏽

Chest, Tris, & Shoulders 1 week 1

Legs 2 week 1

Pull day 2

Push day 2

This program is no joke! Loving my results so far. Pushing past my limits more than I ever have before 🤩💪

Leg day! 1 week 2

I’ve never enjoyed lifting like this, until this program! Absolute fire 🔥

Pull day 1

Legs 2

Each workout just keeps getting better and better 👏🏽👏🏽👏🏽

I have never been able to lift so heavy. This program is a game changer!!

Legs 1 week 3

Pull 1 week 3

Push week 3

Thank you! Amazing workout program so far!!

Pull 2

I just love how I feel after each workout 🤩 I’ve never appreciated working out and lifting so much!

Push 2

Love the results I’m seeing! I definitely understand the hype for lifting now

Legs 1 week 4

Smashed this workout! Gets better every time!!

Pull week 4

This is the best workout program I have EVER done 👌

Push 1 week 4

This has changed my pull-up game 👏 loving my progress!!

I love how well crafted each workout is. Just the perfect amount of challenging

Legs 1 week 5

I’ve never seen a change in my appearance until this program! Truly cannot recommend enough!!! 💪🏽

Pull week 5

I think this is my new favorite workout routine

Push week 5

I love how much this workout program challenges me and actually pushes me. It’s like working out with a personal trainer in my pocket

So grateful for this workout program! It truly changed my life

Legs 1 week 6

I never thought I could lift this much. But here I am now! Amazing! I am absolutely loving this workout program! Thank you so much!!

Pull week 6

Push week 6

I’ve never had such great back definition 🔥 loving my results and progress!!!

The booty gains 🔥 indescribable! So obsessed with this program!!!

Legs 1 week 7!!!!

Love finishing off with core! Just brilliant

Pull week 7

I’ve never had a transformation like this! Too good

Push week 7

Leg day is the best day! Yet another killer workout!!!

Te tricep press is my new favorite exercise for push day!

Thank you for this program! I’ve see such a transformation physically AND mentally. I could not be happier!

Chest, tri, & shoulder 1 week 2

Community

More workouts from Ally Lewis