Name: Playbook - Brooke Bohning - W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio
Uploaded: 2024-01-31T15:33:58.539Z
Duration: 60 min
Description: W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio

Kassidy Dixon

💧 Get ready to sweat!

💥 The structure of this workout ⤸

Start with a 5-10 minute warm up
Complete all 5 exercises at your own pace, however the workout should take anywhere from 30-50 minutes.
Once you have finished all of the sets for each exercise, it’s time to get some cardio in!

🏃🏼‍♀️ We will be doing 20 minutes of an incline treadmill walk. If a treadmill is not accessible for you, you can opt for any other cardio equipment or an outdoor walk.

💖 TIPS FROM BROOKE ⤸

Considering this guide has three workouts per week, you can really space them out in which ever best fits your busy schedule. This guide is made to create a realistic lifestyle balance especially during the holiday season.

💥 Examples of incorporating this guide into your weekly schedule:

Monday — workout #1
Wednesday — workout #2
Friday — workout #3

Monday — workout #1
Tuesday — workout #2
Thursday — workout #3

Tuesday — workout #1
Thursday — workout #2
Friday — workout #3

💖 Links & Discount Codes ↓

Shop My LTK: https://www.shopltk.com/explore/brookeworksout

My Amazon Storefront: https://www.amazon.com/shop/influencer-5e9d908e

Gymreapers | BROOKE
1UP Nutrition | brookeworksout 
BuffBunny Collection | brookeworksout 
HYDROJUG | brookeworksout

HOW TO ⤸
1️⃣ begin by lying supine on a flat bench with dumbbells above your chest
2️⃣ lower the dumbbells to chest level 
3️⃣ press the dumbbells back up

ALTERNATIVES ⤸
💥 any other equipment such as barbell, preloaded barbell, plate, smith machine
💥 push ups
💥 machine chest press

Dumbbell flat bench press

HOW TO ⤸
1️⃣ start by positioning yourself with a flat bench behind you & the palms of your hands supporting you
2️⃣ bending the legs is more beginner friendly
3️⃣ straightening the legs is more challenging
4️⃣ lower yourself down by bending at the elbows
5️⃣ push through the palms of your hands to extend (straighten) the arms and focus on squeezing your triceps

ALTERNATIVES ⤸
💥 push ups
💥 assisted dip machine
💥 dumbbell tricep kickbacks

Bench Tricep Dips

HOW TO ⤸
1️⃣ start with dumbbells at your shoulders with a neutral grip and feet shoulder width apart
2️⃣ lower yourself down into a squat until you reach parallel (inhale as you lower)
3️⃣ drive through the glutes to bring your body back to standing and push the dumbbells overhead performing a shoulder press (exhale as you come up)
4️⃣ always make sure to keep slight bends in both knees and elbows to prioritize joint safety and prevent injury 


ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, plate, barbell or preloaded barbell

Dumbbell Squat & Press

HOW TO ⤸
1️⃣ with the outside arm, cable across the front of your body
2️⃣ maintain a slight bend in your working arm 
3️⃣ raise the cable up to shoulder height by focusing on your shoulder to raise 
4️⃣ lower back down 

ALTERNATIVES ⤸
💥 dumbbell lateral raise
💥 machine lateral raise

Cable leaning single arm lateral raise (front)

HOW TO ⤸
1️⃣ from a high pulley grip rope just forward of your face
2️⃣ roll your ribs towards your hips engaging your abs
3️⃣ bring your elbows towards your knees
4️⃣ slowly return back to starting position 

ALTERNATIVES ⤸
💥 weighted lying crunches
💥 bosu crunches 
💥 standing weighted march

Cable Crunches

20 MINUTE CARDIO PYRAMID 👇🏼
minute 1: incline 4.0 / speed 2.0
minute 2: incline 5.0 / speed 3.0
minute 3: incline 6.0 / speed 3.0
minute 4: incline 7.0 / speed 3.0
minute 5: incline 8.0 / speed 3.0
minute 6: incline 9.0 / speed 3.0
minute 7: incline 10.0 / speed 3.0
minute 8: incline 11.0 / speed 3.0
minute 9: incline 12.0 / speed 3.0
minute 10: incline 13.0 / speed 3.0
minute 11: incline 14.0 / speed 3.0
minute 12: incline 15.0 / speed 3.0
minute 13: incline 14.0 / speed 3.0
minute 14: incline 13.0 / speed 3.0
minute 15: incline 12.0 / speed 3.0
minute 16: incline 11.0 / speed 3.0
minute 17: incline 10.0 / speed 3.0
minute 18: incline 9.0 / speed 3.0
minute 19: incline 8.0 / speed 2.0

🏃🏼‍♀️ If a treadmill is not accessible to you, or you simply don’t like a treadmill and prefer another piece of cardio equipment, please feel free to alter the cardio to something that suits you better! You can also opt for an outdoor walk.

❤️‍🩹 Heartrate: maintain 70% of your maxHR for the duration of time

CARDIO

W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio

6 weeks postpartum. This was a burner but great!!

Ramona

It was awesome! Great to get back in the gym. (:

Megan

Summer

W1/D1 1️⃣ Legs & Back + Cardio

W1/D3 3️⃣ Glutes, Abs & Cardio

This workout killed me but man I feel amazing after I did it!

W1/D2 2️⃣ Chest, Shoulders, Triceps & Cardio

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