Name: Playbook - Ashley Thomas - W7/D4 Chest, Shoulders, Triceps & Core
Uploaded: 2024-01-19T23:30:04.119Z
Duration: 60 min
Description: W7/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

Holding one dumbbell in each hand with a neutral grip (palms facing inwards), 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 together directly in front of your chest. This is your starting position.
Inhale. While maintaining a slight bend in your elbows, lower the dumbbells outwards and downwards until they are in line with your chest.
Exhale. Using the muscles in your chest, push the dumbbells upwards and inwards to return to the starting position. Repeat for the specified number of repetitions.

Dumbbell chest fly (flat)

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 palms facing you. Press the dumbbells overhead rotating your wrists/arms as you press up. Palms will be facing forward at the top. Reach full extension and reverse the motion as you come down.

Dumbbell Arnold Press

- 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

From a seated position. Keeping a slight bend at the elbow. Raise your arm laterally until you reach shoulder height. Lower with a slow and controlled movement. Repeat other side.

Dumbbell Seated Lateral raise -alternating

Hinge at the hips and engage the core. Raise the dumbbells out laterally with elbows slightly bent. Slowly lower down and repeat.

DB Bent Over Rear Delt flies

Circuit 2: Cheat, Shoulders, & Triceps

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 plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

X 20 reps each side

Mountain climbers

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

Elbow side plank hip raises

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

X 30-60 seconds

Plank (elbows)

Circuit 3: Core

W7/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

W7/D4 Chest, Shoulders, Triceps & Core

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