Name: Playbook - Ashley Thomas - W3/D4 Chest, Shoulders, Triceps & Core
Uploaded: 2024-01-19T23:30:04.105Z
Duration: 60 min
Description: W3/D4 Chest, Shoulders, Triceps & Core

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

- 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

Holding one dumbbell in each hand with palms facing away from you, lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.
Inhale. Bend your elbows to lower the dumbbells towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position. Repeat for the specified number of repetitions.

Dumbbell Flat chest press

Start with your hands under 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

Close Push-ups

Begin with rope in both hands and elbows bent 90 degrees. Extend elbows and engage triceps. Slowly release up and repeat.

Cable rope triceps extensions

Circuit 1: Chest, Shoulders, & Triceps

Grab a pair of DB’s for chest fly and lay back on an exercise ball. Roll down till your upper back/neck& head are supported and the lower body is in a table top position. Perform a chest press lowering the weights down to the just above the chest and back up over the shoulders.

Exercise Ball DB Chest Press

Grab a pair of DB’s for chest fly and lay back on an exercise ball. Roll down till your upper back/neck& head are supported and the lower body is in a table top position. Perform a chest fly keeping elbow slightly bent and lowering the weights out to the sides of the chest and back up over the shoulders.

Exercise Ball DB Chest flies

Holding a lighter DB in each hand, slowly lift arms out to the sides and bring to the front of the body. Then back to the sides and lower the weights down by your sides to the start position.

Dumbbell T 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

X 30-60 seconds

Plank (elbows)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

X 30-60 seconds per side

Elbow side plank

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

- 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

W3/D4 Chest, Shoulders, Triceps & Core

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W3/D4 Chest, Shoulders, Triceps & Core

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