Name: Playbook - Ashley Thomas - W1/D4 Chest, Shoulders, Triceps, & Core
Uploaded: 2024-01-19T23:30:03.942Z
Duration: 60 min
Description: W1/D4 Chest, Shoulders, Triceps, & Core

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

Start on your elbows in a plank with body straight like a board and elbows stacked under shoulders. Press up with one hand to a high plank and repeat on the other side till both arms are extended and you’re in a high plank on the hands. Lower back down to elbows and repeat. Switch hands that you lead with every time. 

X 10 reps each arm or 20 reps total

Commandos

Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position

Seated Dumbbell Shoulder Press

Holding a single dumbbell with both hands, plant both feet on the floor shoulder-width apart. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position.
Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head.
Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Dumbbell seated tricep extension

Circuit 1: Chest, Shoulders, & Triceps

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Circuit 2: Chest, Shoulders, & Triceps

Pull your knee toward your chest while rotating your upper torso. Bring your opposite elbow to your knee. Repeat on the opposite side.
Focus on exhaling as you rotate and engaging your core

X 40 total reps

Bicycle crunches

Lay on a mat with arms extended over head and legs extended out. Using the abdominals crunch up and sit up balancing on the glutes while your reach your arms towards your feet, making a “V” shape with your body. Slowly lower down and repeat.

V ups

- Start in a side plank position 
- Raise your hips keeping your core engaged 
* Work both sides

Elbow side plank hip raises

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Circuit 3: Core

W1/D4 Chest, Shoulders, Triceps, & Core

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W2/D1 Lower Body & Core

W2/D2 Back, Biceps, & Core

W2/D3 Legs & Glutes

W2/D4: Chest, Shoulders, Triceps, & Core

W3/D1: Legs & Glutes

W3/D2: Back, Biceps, & Core

W3/D3 Legs & Glutes

W3/D4 Chest, Shoulders, Triceps & Core

W3/D5 Full Body (Optional)

W4/D1: Legs & Glutes

W4/D2: Back, Biceps, & Core

W4/D3 Legs & Glutes

W4/D4 Chest, Shoulders, Triceps & Core

W4/D5 Full Body (Optional)

W5/D1 Legs & Glutes

W5/D2 Back, Biceps, & Core

W5/D3 Legs & Glutes

W5/D4 Chest, Shoulders, Triceps & Core

W5/D5 Full Body (Optional)

W6/D1 Legs & Glutes

W6/D2 Back, Biceps, & Core

W6/D3 Legs & Glutes

W6/D4 Chest, Shoulders,Triceps & Core

W6/D5 Full Body (Optional)

W7/D1 Legs & Glutes

W7/D2 Back, Biceps, & Core

W7/D3 Legs & Glutes

W7/D4 Chest, Shoulders, Triceps & Core

W7/D5 Full Body (Optional)

W8/D1 Legs & Glutes

W8/D2 Back, Biceps, & Core

W8/D3 Legs & Glutes

W8/D4 Chest, Shoulders, Triceps & Core

W8/D5 Full Body (Optional)

W1/D4 Chest, Shoulders, Triceps, & Core

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