Name: Playbook - Blair Epstein - W1/D5 Shoulders/Chest/Tris
Uploaded: 2024-01-06T13:34:05.874Z
Duration: 60 min
Description: W1/D5 Shoulders/Chest/Tris

Great! First time doing bench press in a while but overall pretty good!

Gabby Sanchez

- Start by lying down with the barbell directly above you
- Slight arch in your lower back, sticking your chest out 
- Grip is outside of your shoulders  
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- 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

- 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 1

- 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

- 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

Superset 2

- 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

- 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

Superset 3

- 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

W1/D5 Shoulders/Chest/Tris

W1/D1 Legs & Core

W1/D2 Back & Bi's

W1/D3 ACTIVE REST DAY!

W1/D4 Legs & Obliques

W1/D6 Cardio & Abs

W1/D7 ACTIVE REST DAY!

W2/D1 Legs & Core

W2/D2 Back & Bi's

W2/D3 ACTIVE REST DAY!

W2/D4 Legs & Obliques

W2/D5 Shoulders/Chest/Tris

W2/D6 Cardio & Abs

W2/D7 ACTIVE REST DAY!

W3/D1 Legs & Core

W3/D2 Back & Bi's

W3/D3 ACTIVE REST DAY!

W3/D4 Legs & Obliques

W3/D5 Shoulders/Chest/Tris

W3/D6 Cardio & Abs

W3/D7 ACTIVE REST DAY!

W4/D1 Legs & Core

W4/D2 Back & Bi's

W4/D3 ACTIVE REST DAY!

W4/D4 Legs & Obliques

W4/D5 Shoulders/Chest/Tris

W4/D6 Cardio & Abs

W4/D7 ACTIVE REST DAY!

W1/D5 Shoulders/Chest/Tris

Community

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