Name: Playbook - Blair Epstein - W1/D2 CHEST/TRIS/SHOULDERS
Uploaded: 2024-01-06T13:34:05.371Z
Duration: 45 min
Description: W1/D2 CHEST/TRIS/SHOULDERS

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

Superset 1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Superset 2

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Military Press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell skull crushers

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

Superset 3

- 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

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

Superset 4

W1/D2 CHEST/TRIS/SHOULDERS

W1/D1 GLUTES/HAMMIES

W1/D3 ACTIVE REST DAY!

W1/D4 QUADS/GLUTES

W1/D5 BACK/BI'S

W1/D6 CARDIO/CORE

W1/D7 ACTIVE REST DAY!

W2/D1 GLUTES/HAMMIES

W2/D2 CHEST/TRIS/SHOULDERS

W2/D3 ACTIVE REST DAY!

W2/D4 QUADS/GLUTES

W2/D5 BACK/BI'S

W2/D6 CARDIO/CORE

W2/D7 ACTIVE REST DAY!

W3/D1 GLUTES/HAMMIES

W3/D2 CHEST/TRIS/SHOULDERS

W3/D3 ACTIVE REST DAY!

W3/D4 QUADS/GLUTES

W3/D5 BACK/BI'S

W3/D6 CARDIO/CORE

W3/D7 ACTIVE REST DAY!

W4/D1 GLUTES/HAMMIES

W4/D2 CHEST/TRIS/SHOULDERS

W4/D3 ACTIVE REST DAY!

W4/D4 QUADS/GLUTES

W4/D5 BACK/BI'S

W4/D6 CARDIO/CORE

W4/D7 ACTIVE REST DAY!

W5/D1 GLUTES/HAMMIES

My favorite upper body workout! The skull crusher/upright row SS is🔥

Devon

W5/D2 CHEST/TRIS/SHOULDERS

W5/D3 ACTIVE REST DAY!

W5/D4 QUADS/GLUTES

W5/D5 BACK/BI'S

W5/D6 CARDIO/CORE

W5/D7 ACTIVE REST DAY!

W6/D1 GLUTES/HAMMIES

Gabby Sanchez

W6/D2 CHEST/TRIS/SHOULDERS

W6/D3 Hip Flexor Strengthening

W6/D4 BACK/BI'S

W6/D5 QUADS/GLUTES

W6/D6 CARDIO

W7/D1 GLUTES/HAMMIES

W7/D2 CHEST/TRIS/SHOULDERS

W7/D3 Hip Flexor Strengthening

W7/D4 BACK/BI'S

W7/D5 QUADS/GLUTES

W7/D6 CARDIO

W8/D1 GLUTES/HAMMIES

W8/D2 CHEST/TRIS/SHOULDERS

W8/D3 Hip Flexor Strengthening

W1/D2 CHEST/TRIS/SHOULDERS

More workouts from Blair Epstein