Name: Playbook - Brynley Joyner - Shoulders, chest & tri’s (push day) 65 min.
Uploaded: 2024-03-01T12:58:25.184Z
Duration: 65 min
Description: Shoulders, chest & tri’s (push day) 65 min.

Rachel

- Press barbell above your head & then back to starting position
-keep your core engaged and don’t arch your back 

****modification: use dumbbells that are lighter!

Barbell shoulder press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

dumbbell skull crushers

- Place your hands on the floor
- Hop back bringing your body to the ground, push-up 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Drive one me up at a time into your chest and a crunch.

For this one each single Crunch equals one, so 25 total!

Single leg in out crunches

-use your shoulders to push
-engage your core

***modification = 60 second sprints

Assault bike

Shoulders, chest & tri’s (push day) 65 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Shoulders, chest & tri’s (push day) 65 min.

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