Name: Playbook - Brooke Bohning - W1/D2 Chest, Shoulders & Triceps
Uploaded: 2024-05-02T03:33:52.692Z
Duration: 60 min
Description: W1/D2 Chest, Shoulders & Triceps

Bailey

Burning literally burning but the best kind!

Toni

Nathalie 

Hailey

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 Chest Press - sculpt home

💪 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

Shoulder Press - sculpt home

💪 MUSCLE(S) TARGETED:
- rear deltoids (back of shoulder)

⛓️ EQUIPMENT ALTERNATIVES:
- dumbbells
- banded

🏋️‍♀️ EXERCISE ALTERNATIVES:

❓ HOW MUCH WEIGHT SHOULD YOU USE?
- use a weight you can complete 12-15 reps with

✅ KEY POINTS:
- hinge at the hips
- brace your core
- keep a slight bend in the elbows
- bring your arms back to squeeze your shoulders

👟 FOOT STANCE:
- hip width

✊ GRIP:
- neutral

Dumbbell Reverse Fly - sculpt home

💪 MUSCLE(S) TARGETED:
- triceps

⛓️ EQUIPMENT ALTERNATIVES:
- dumbbell
- kettlebell
- plate
- preloaded barbell

🏋️‍♀️ EXERCISE ALTERNATIVES:
- close grip push ups

❓ HOW MUCH WEIGHT SHOULD YOU USE?
- use a weight you can perform 12-15 reps with while maintaining proper form

✅ KEY POINTS:
- elbows to the sky
- focus on squeezing the elbows together, keep them locked by your ears
- extend the forearm up
- never lockout the elbows

Dumbbell Skull Crusher - sculpt home

💪 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

Push Ups - sculpt home

💪 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

Tricep Dips - sculpt home

💪 MUSCLE(S) TARGETED:

- core

✅ KEY POINTS:

- keep your hips in alignment with the rest of your body to engage your core

Plank - sculpt home

W1/D2 Chest, Shoulders & Triceps

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I love this app!! I feel like I’m working out for the first time ever! It feels Perfect for my body type + I can see results already. 6 weeks in and I feel so much more energy.

W1/D2 Chest, Shoulders & Triceps

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