Name: Playbook - Arianne Deveau - W1/D2 Chest, shoulders & triceps
Uploaded: 2023-08-18T02:23:36.858Z
Duration: 45 min
Description: W1/D2 Chest, shoulders & triceps

Push workout 💪🏽

4x8 DB flat chest press
3x10 DB chest fly
4x8 DB seated shoulder press
3x12 lateral raise
4x8 rope tricep extension
3x10 cable cross body tricep ext

- Lying on the bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell flat chest press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Slight angle forward not completely to the side
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Use two ropes for better range of motion

Cable rope triceps extensions

- Holding the cable in front of you with your elbows bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position

Cable crossbody tricep extension

W1/D2 Chest, shoulders & triceps

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