Name: Playbook - Bethy Red - Week 4: Thursday-Chest & Shoulders
Uploaded: 2022-07-25T19:09:57.983Z
Duration: 45 min
Description: Week 4: Thursday-Chest & Shoulders

Do this workout and finish with machine cardio or HIiT

-Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
-To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
-Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
-Contract the chest and push the dumbbells back up to the starting position.
Repeat for the desired number of repetitions

Dumbbell Chest Press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

Week 4: Thursday-Chest & Shoulders

Week 6: Thursday- Chest & Tricep

Week 6: Tuesday- Back & Biceps

Week 5: Thursday- Chest & Shoulder

Week 5: Tuesday- Back

Week 4: Tuesday- Back

Week 3: Thursday-Chest & Shoulders

Week 3: Tuesday- Back

Week 2: Thursday - Chest, Shoulders, Tricep

Week 2: Tuesday- Back & Biceps

Sofia

Really had me sweating I love this app really has me set on what to do instead of wandering

Megan

Week 1 Thursday- Chest & Shoulder

Claudette

It was great! I didnt feel awkward in the gym doing these bc i knew what i was doing with the videos you posted! 
Loveddd ittt

Week 4: Thursday-Chest & Shoulders

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