Name: Playbook - Brooke Bohning - W1/D2 Chest, Shoulders & Triceps
Uploaded: 2024-05-02T03:33:52.809Z
Duration: 60 min
Description: W1/D2 Chest, Shoulders & Triceps

Lovedddd it, probably one of my favorites to train!

questions? dm me!

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💪 MUSCLE(S) TARGETED:

- chest
- shoulders
- triceps

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- barbell
- plate
- preloaded barbell
- smith machine

⚡️THIS IS A COMPOUND EXERCISE!

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform a bench press with any of the equipment alternatives stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- start with grip shoulder width apart
- lower the weight down to your chest with your elbows at a 45 degree angle
- extend the arms

Dumbbell Bench Press - sculpt gym

💪 MUSCLE(S) TARGETED:

- deltiods (shoulders)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- plate
- preloaded barbell
- cable machine
- smith machine
- landmine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- perform a shoulder press with any of the equipment alternatives stated above

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- if you can perform 10 reps with good form without struggle, start to increase the weight even just by 2-10lbs depending on the exercise.
- the last two reps of each set should be hard to push through with proper form

✅ KEY POINTS:

- start with your arms extended with the weight overhead
- brace your core
- keep the dumbbells slightly in front of you
- lower down with elbows ending at a 45 degree angle
- drive through the shoulders and triceps to extend the weights overhead
- don’t lock out your elbows

Dumbbell Shoulder Press - sculpt gym

💪 MUSCLE(S) TARGETED:

- triceps

⛓️ EQUIPMENT ALTERNATIVES:

- bench
- soft box
- assisted dip machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- assisted dip machine
- skull crushers

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- use a weight that you can complete 12-15 reps with, or as many reps as possible (AMRAP)

✅ KEY POINTS:

- sit on the edge of the bench with arms supporting you
- lower your body off the bench
- bent legs = easier, more assisted
- straight legs (slight bend in the knee, always) = more challenging
- lower your body by bending at your arms
- push up to extend the arms

Bench Dips - sculpt gym

💪 MUSCLE(S) TARGETED:

- chest
- triceps
- core

⛓️ EQUIPMENT ALTERNATIVES:

- floor push ups
- kneeling assisted pushups

🏋️‍♀️ EXERCISE ALTERNATIVES:

- kneeling assited push ups

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- bodyweight

✅ KEY POINTS:

- hands shoulderwidth apart
- start in a high plank position
- keep your hips in alignment with your body (dont stick your butt in the air)
- lower your chest and torso down to the bench (or floor)
- push through your chest and triceps to extend back to starting

Incline Push Ups - sculpt gym

💪 MUSCLE(S) TARGETED:

- anterior deltiod (front of your shoulder)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- cable machine
- preloaded barbell
- small 5lb, 10lb or 25lb plate

🏋️‍♀️ EXERCISE ALTERNATIVES:

- cable machine front raise

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- it’s okay to not be able to go heavy on a front or lateral raise. choose a weight that you can control your reps with
- the last two reps of each set should be difficult to push through while maintaining proper form.

✅ KEY POINTS:

- start with weight at your thighs in front of you
- keep a slight bend in the elbows
- drive through the shoulders to bring the weight up to eye level
- slowly lower back down

👟 FOOT STANCE:

- hip width

✊ GRIP:

- neutral grip
- pronated (overhand)
- either is fine here

Front Raise - sculpt gym

💪 MUSCLE(S) TARGETED:

- medial deltiod (middle part of your shoulder)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbells
- cable machine

🏋️‍♀️ EXERCISE ALTERNATIVES:

- cable machine single arm lateral raise

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- choose a weight that you can slowly control your reps with for 12-15 reps

✅ KEY POINTS:

- initiate the upwawrd movement by slowly lifting your arms laterally away from your body
- keep the dumbbells slightly in front of you with a slight bend in the elbows at all times
- raise through the shoulders, not using your hands
- bring the dumbbells eyelevel
- slowly lower back down to starting

👟 FOOT STANCE:

- hip width apart

✊ GRIP:

- neutral

Lateral Raise - sculpt gym

💪 MUSCLE(S) TARGETED:

- triceps (back of arms)

⛓️ EQUIPMENT ALTERNATIVES:

- dumbbell (overhead extension)
- dumbbells (tricep kickback)

🏋️‍♀️ EXERCISE ALTERNATIVES:

- overhead tricep extension
- dumbbell tricep kickback

❓ HOW MUCH WEIGHT SHOULD YOU USE?

- use a weight that you can keep proper form with for 12-15 reps

✅ KEY POINTS:

- step back and slightly hinge at your hips
- keep your upper arms glued to the sides of your torso
- extend your arms and focus on keeping tension in your triceps
- do not lock out your elbows

👟 FOOT STANCE:

- hip width

✊ GRIP:

- neutral for a rope
- pronated for a straight bar

Tricep Cable Pushdown - sculpt gym

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