Name: Playbook - Bethy Red - Week 4- Thursday- Chest, Shoulder & Triceps
Uploaded: 2022-07-26T22:46:54.634Z
Duration: 45 min
Description: Week 4- Thursday- Chest, Shoulder & Triceps

-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

- On a the floor 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 arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- 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

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Week 4- Thursday- Chest, Shoulder & Triceps

Loved this one! I really like how you go into each movement and shows us what to do. I can leave the video playing during my reps so I don't mess up the form! 😊

Corina

LOL the background sound in the first video clip had me 💀🤣🤣

Carmen

Week 6: Friday- Glutes

Everything is challenging for me im ill poor mobility and vision but I'm determined

lgonzrod@yahoo.com

Week 6: Thursday- Chest, Shoulder & Triceps

Chance

Week 6: Wednesday- Legs

Week 6: Tuesday- Back

Week 6: Monday- Glutes

Week 5: Friday- Glutes

What’s the alternative if you don’t have access to lat down machine? Thanks 🥰

Week 4- Thursday- Chest, Shoulder & Triceps

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