Name: Playbook - Brooke Bohning - W4/D2 Chest, Shoulders & Triceps
Uploaded: 2024-01-31T15:33:58.934Z
Duration: 45 min
Description: W4/D2 Chest, Shoulders & Triceps

Grace

The new triceps dips were pretty fun! 😮‍💨🥰

vivi

Killer. Preworkout gave me the power of 500 men

Rosa-Anne Flores

This one was tough for me. I have no upper body strength.

Cheryl

You know the drill!!

Consistency and pushing yourself a bit harder each week = RESULTS.

Trust the process!

What’s changing today 👇🏼

1. Shoulder press is upgrading to a preloaded barbell! I love incorporating these into my workouts, you can challenge yourself while using a preloaded barbell.

- 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 with feet stance hip width apart
- Hold a preloaded barbell at your chest, gripping the bar with hands shoulder width apart
- Keep strong wrists, brace your core and tuck your pelvis in (don’t arch your lower back)
- Bending slightly at the knees helps you push the weight up overhead while protecting your lower back from injury

Standing Shoulder Press - Preloaded BB

1. Start with your hands positioned on a bench
2. Bring your body out with legs straight
3. Bend at the arms to preform a dip

* You can add a plate on your lap for extra weight

Bench Dips - Straight Leg

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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

W4/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 💜🤎

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

Emelyn

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 💪🏼💪🏼💪🏼😂

W4/D2 Chest, Shoulders & Triceps

Community

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