Name: Playbook - Aubree Aldous - MONDAY - SHOULDERS & CHEST
Uploaded: 2023-04-13T02:50:34.944Z
Duration: 45 min
Description: MONDAY - SHOULDERS & CHEST

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Narrow press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Circuit 1

Laydown overhead extension

Laydown Press

Circuit 2 - Superset

- 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)

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Complete lateral raise with one arm while holding opposite arm at the halfway curl point
- Switch and complete given # of reps with opposite arm

Db lateral raise with static hold

Circuit 3

- arms extend outward at 45 degree angle
- keep palms facing upward through entire motion

Y press

Weighted punches

- Hands shoulder width apart and raise to upper chest level

Upright row

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Circuit 4

MONDAY - SHOULDERS & CHEST

Bree

Celene

I loved it, I got a good sweat in. Was able to finish half gallon of my hydro jug!!

Ileana

Shoulders & triceps

SHOULDERS & CHEST

SHOULDERS & TRICEPS

MONDAY - SHOULDERS & TRICEPS

Good for the first day. Right amount of challenge to get started.

Victor

MONDAY - SHOULDERS

Owwww! My arms are gonna hurt tomorrow!!! 🔥🙌

Lauren

MONDAY - SHOULDERS & BICEPS

MONDAY - SHOULDERS + CORE

So good!! The Y presses really got me! 😅

MONDAY - SHOULDERS & CHEST

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