Name: Playbook - Brittany Lupton - Shoulders, Triceps + Chest
Uploaded: 2023-12-14T01:33:10.280Z
Duration: 45 min
Description: Shoulders, Triceps + Chest

I really enjoyed this workout! The alternating incline press was quite the challenge!

Jillian

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Shoulder Press

- Lie back on a bench set to a 45-degree angle
- Lift the weights up to shoulder height, palms facing away from you
- Breathe out as you press up with one arm until your elbow is straight, squeeze your chest at the top position before coming down slowly
- Repeat with the opposite arm

Alternating Incline Press

Perform both exercises back to back, until all reps & sets are complete!

Lateral Raises | 3x10
Alternating Front Raises | 3x10

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral Raises

- Raise until you reach shoulder height
- Lower with a controlled movement

Alternating Front Raises

SS 1:

- Adjust the seat to 0, ensure the handles are behind the seat, sit down on the seat with your stomach/chest touching the back of the seat (It should look like you’re sitting backward on the chair)
- Make sure your seat is set at a height so that your feet are flat on the floor
- With hands at about shoulder heigh, lean your torso against the seat but with an upright posture, grab the top part of the handles with a pronated grip (knuckles up).
- Spread the levers apart, as far as you can, engaging and squeezing your back muscles
- Bring the levers back to the starting position slowly, repeat!

Rear Delt Fly

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Dips to failure

Shoulders, Triceps + Chest

Angie

Good workout! My only thing is it’s not really a 45 minute one, so I had time left over.

Cory

Harmony

Chest, Triceps & Shoulders

Nicole

Sophie

Short and sweet...what I needed to get in and out of gym

Annette Pineiro

Quick chest & triceps workout

Fantastic workout! I felt really strong during it and I didn't have to substitute anything!  ❤️

Shoulders, Triceps + Chest

Community

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