Name: Playbook - Brynley Joyner - Week 1 day 3: Shoulders, chest & tri’s (push day)
Uploaded: 2024-03-01T12:58:25.138Z
Duration: 65 min
Description: Week 1 day 3: Shoulders, chest & tri’s (push day)

Gisele Rigo

Ingrid

Abigail

Gretchen Easdon

Sydney

Melissa

Jordan

Shelby

Natalie

Thanks for the inspiration to start working out again! I like that the workouts aren’t too crazy long!

Katie

Marie

Loving your workouts!! Tonight I  hurt my back a little so I  had to cut it short. But I’ve been telling people about your app!

Shannon

raylen

Amanda

Abby Kelsch

Kammi

Cait

Sydney Holtman

Melody

It was good, I am sore after each workout I love it! I was also wondering I am getting married in 9 months and seeing if there is a good arm workout to have tone arms for the day lol. Just asking I know lots of girls have that insecurity in their dress

Kaylee Willard

Paulina

Aubrey

First I’m gym workout and it was great!

kendra

Piper

Amazing !! I have having a really rough day and this exercise routine really picked me up and turned my day around ☺️

Dahlia

Macayla Redmon

- 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

Week 1 day 3: Shoulders, chest & tri’s (push day)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 1 day 3: Shoulders, chest & tri’s (push day)

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