Name: Playbook - Alyssa Wright - W3/D2 Chest, Shoulders, Triceps
Uploaded: 2022-12-31T22:05:23.114Z
Duration: 60 min
Description: W3/D2 Chest, Shoulders, Triceps

Melisa

Ashley

An all around upper body workout. Throughout this workout you will be hitting shoulders, chest, & triceps. New week of workouts adding in new muscle groups to work in!

The Warm-up:
•Rower 3- 5 minutes 
•Arm circles 20 forward/20 backward

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video.

Shoulder Rotation/ Activation warm up:
1. Cable External Rotation (over/side)


Workout:
1. Shoulder press 4 x 10
2. Incline chest flye 3 x 12 superset and overhead tricep extension 3 x 15
3. Cable front raise superset cable supinated press on the same machine 3 x 12
4. Upright row superset bench push ups 4 x 10

Workout cardio finisher
- Sprint intervals 30 seconds on 30 seconds off for 8 minutes .
- option 2. 15 minute incline walk at 8% incline, 3 speed

Cable/Dumbbell external rotation!

(When exercising hard and repeating movements with external load, shoulder external rotation is important to keep the rotator cuff muscles healthy and optimize shoulder mechanics. )

Great warm-up or add to any upper body day 😆

Cable External Shoulder Rotation

Perfect Combo to warm-up your shoulders.

Focus on lighter weight. Slow & controlled movements !

Cable External Rotation

Superset

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- 🤍Try increasing weight each set 🤍

Barbell shoulder press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

One of my favorite supersets… especially when the gym is busy. Same machine, same cable but 2 different exercises that will have your shoulders on 🔥🔥🤘🏼.

- Supinated grip is an underhand grip with palms facing upwards.

Supinated Cable Shoulder Press

- Hold the rope/bar with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

Push up + shoulder upright row COMBO🤩💪🏼

Bench Push Ups

- Hands shoulder width apart and raise to upper chest level

Upright row

W3/D2 Chest, Shoulders, Triceps

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Jackie

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

W1/D1 Leg Day

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

Chase

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W3/D2 Chest, Shoulders, Triceps

Community

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