Name: Playbook - Brooke Bohning - W1/D2 Chest, Shoulders & Triceps
Uploaded: 2024-01-31T15:33:58.617Z
Duration: 45 min
Description: W1/D2 Chest, Shoulders & Triceps

Grace

Nerea

vivi

Wabanaki

It was challenging but I feel so accomplish

Emelyn

April

Beginner friendly, I couldn't do the dip exercise due to my Tennis elbow :(

Natalia

This workout is beginner friendly! It didn’t take me the 45 minutes to complete. Really enjoyed this one and really worked my arms!

Payton

I feel amazing and my shoulders and triceps are feeling the burn!

Imara Irwin

first day kicked my ass. this day kicked my triceps.

Kate

Julia

Audrey

Ijah

Definitely haven’t felt a burn in my arms like that in a while

Bethany

This was a tough one. I couldn’t complete all the sets.

Cheryl

For todays upper body workout, you will need the following:

1. 2 pairs of dumbbells - one set for chest press & shoulder press, and a lighter set for shoulder raises 
2. Bench 
3. Cable Machine - if you don’t have access, you can use the small dumbbells used for raises for a cable tricep pushdown

- Grip the dumbbells with knuckles pointing to the sky
- Elbows should be at a 45 degree angle 
- Bring the dumbbells down to your mid chest  
- Push the dumbbells straight up engaging your chest
- Keep a slight bend in the elbows to ensure joint safety and avoid injury

Flat bench press

- Start out with a dumbbell held at your chest
- Brace your core and tuck your pelvis in, keep a slight bend in the knees
- Press the dumbbell up overhead while keeping a slight bend in the elbows

Dumbbell Overhead Shoulder 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

1. Start with two dumbbells at your sides
2. Keep a slight bend in your elbows at all times
3. Raise the dumbbells forward to eye level and back down to your sides
4. Raise the dumbbells out to the side, eye level
5. Repeat

Front + Lateral Raise

1. Start with your hands placed shoulder width apart in the middle of a flat bench
2. The wider your feet are the more balance you will have, keep this in mind
3. Bend at the elbows bringing your chest to the bench
4. Drive through the palms of your hands to push yourself back up to starting position 
5. Keep your hips in alignment and core braced throughout the entire movement

Incline Push Up

W1/D2 Chest, Shoulders & Triceps

My legs hurt after this. The rdls were hard!

first time in the gym🥳!!! it was scary😭❤️

Kateřina

W1/D1 Glutes & Hamstrings

Gina

Loved it as much as the first time 💜🤎

Rosa-Anne Flores

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

W1/D3 Back & Biceps

Eeeks… my legs is burning! Enjoyed it!!!

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

W1/D4 Quads & Calves

I was really shakey so it was amazing. I feel so gooooddd

Still shook my way through the workout but felt like I have improved since the last one!

W2/D1 Glutes & Hamstrings

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

W3/D1 Glutes & Hamstrings

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W1/D2 Chest, Shoulders & Triceps

Community

More workouts from Brooke Bohning