Name: Playbook - Amy Jo - W4 / D2 chest, shoulders, + triceps
Uploaded: 2024-01-27T23:34:49.116Z
Duration: 35 min
Description: W4 / D2 chest, shoulders, + triceps

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

💧HYDROJUG: https://www.thehydrojug.com?aff=5953&utm_campaign=ATH&utm_source=affiliatly&utm_medium=amyy_vsg&utm_term=5953 code: AMY

🐰BUFFBUNNY COLLECTION: https://buffbunny.com/amy code: AMY

⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Standing Dumbbell Shoulder Press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

'- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Seated dumbbell overhead tricep extension

W4 / D2 chest, shoulders, + triceps

Such a good burner focusing on my fitness journey again!

Erin

Simple and effective! I am excited to continue!

Celeste

A great burn and love the idea behind staying on the same exercises. I think this will be a great addition to my routine.

Shelby

W1 / D1 glutes + hamstrings

Ceilidh Leyan Miller

Debbie Silva

Great workout! Can definitely feel the burn 🥵

Leslie

W1 / D2 chest, shoulders, + triceps

Nikki

This workout felt great! Amy is the BEST!!

My arms are killing me but it felt great!

Miranda

W1 / D3 back + biceps

Jess

Much more difficult than the others! I liked it though! Pushed me past my comfort zone

Payton

Single leg box squats are tough! I’m most excited to conquer them over any other move 💪🏼🙌🏼

Tracie

W1 / D4 quads, calves, + glutes

Such a good workout to start the week!! 👏🏻🔥

Stephanie

Glutes on 🔥🔥🔥
I added some glute pulses at the end of each set of hip thrusts and I’m feeling the burn 🙌🏼😁 Proud of myself for pushing through another day 💪🏼

W2 / D1 glutes + hamstrings

OMG my shoulders are on 🔥🔥. Amazing workout this morning!

My shoulders are on 🔥! But, I feel great 💪🏼

W2 / D2 chest, shoulders, + triceps

W2 / D3 back + biceps

This is my favorite workout of the program! I feel like I did better this week than last!

W4 / D2 chest, shoulders, + triceps

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