Name: Playbook - Brooke Bohning - W2/D2 Chest, Shoulders & Triceps
Uploaded: 2024-01-31T15:33:58.753Z
Duration: 45 min
Description: W2/D2 Chest, Shoulders & Triceps

Grace

vivi

Emelyn

I still can’t do an incline push-up, but overall I loved this workout.

Cheryl

Upper body on the menu today!

Your upper body workouts will look fairly similar throughout these next few weeks.

Here are the changes that you’ll be making weekly 👇🏼

1. Increase the weight of your dumbbells from 2.5-5lbs IF you can still complete at least 8 reps with that weight.
2. Focus on form before you start increasing the weight. A great tip to perfect your form is focusing on slow tempo reps, focusing on building a mind to muscle connection and time under tension.

- 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

1. Starting position is holding the plate at your chest with arms bent
2. Press the plate overhead, keeping a slight bend in your elbows
3. Lower the plate down slowly and repeat

Plate 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

W2/D2 Chest, Shoulders & Triceps

My legs hurt after this. The rdls were hard!

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

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

W1/D2 Chest, Shoulders & Triceps

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!

Payton

W2/D1 Glutes & Hamstrings

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 💪🏼💪🏼💪🏼😂

W3/D2 Chest, Shoulders & Triceps

ugh my arms hurt I can barely type this 😮‍💨❤️‍🔥

Definitely loved the new addition today! Ready to feel sore tomorrow 🩷

W3/D3 Back & Biceps

W3/D4 Lower Body

Omg everything burns. I couldn’t even finish the lunges 🙁😮‍💨

Did this with my sister! Gorl was sweating up a storm

W4/D1 Glutes & Hamstrings

The new triceps dips were pretty fun! 😮‍💨🥰

Killer. Preworkout gave me the power of 500 men

W4/D2 Chest, Shoulders & Triceps

Feeling like a weakling in the beginning but the preworkout hit me like a ton of bricks mid sesh.
I also loved the new additions to today's workout. Definitely was feeling a burn

W4/D3 Back & Biceps

I was looking forward to this day and now that it’s over I have no idea why 😂 I died a little 😮‍💨❤️‍🔥

W4/D4 Lower Body

Couldn’t finish the lunges, I’m DONE 😮‍💨❤️‍🔥😮‍💨

Forgot to swipe and complete, so I lost what weights I did smh

W5/D1 Glutes & Hamstrings

Idk why benching is so much fun. My arms are shaking 😮‍💨

W5/D2 Chest, Shoulders & Triceps

my arms are shaking so bad. I’m proud that I could increase the weight on lat pill downs ❤️‍🔥 + instead of the second set of assisted pull ups I did negative pull ups and I think that killed me 🤧

Could NOT do the assisted pull-ups for the life of me. I could do the first exercise of assisted pull-ups but the second one that we had to do until failure was a no-go. Couldn't even do one. Very sad. BUT we gon work on it. Periodt.

W5/D3 Back & Biceps

holy shit I finally pushed through with the lunges and increased the weight on squats and calf raises. (Regretted it during, love it for me now 😂❤️‍🔥)

Began to sweat when I did the lunges yessir

W5/D4 Lower Body

The lunges push me over the edge every single time 😮‍💨🥲

W6/D1 Glutes & Hamstrings

The last tricep workout of this series 🥺 can’t believe 6 weeks are over and I’ve gained SO much strength, I’m so proud of

W2/D2 Chest, Shoulders & Triceps

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