Name: Playbook - Caitie June - WEEK 1-4: Day Four | shoulders, chest & triceps
Uploaded: 2024-03-19T15:14:25.784Z
Duration: 50 min
Description: WEEK 1-4: Day Four | shoulders, chest & triceps

Great workout, really felt that shoulder/tricep burn ✨

Lily

Loved this as a beginner who wants to start with dumbbells and work my way up!! This made me more confident to use a machine also!

Abbey

WEEK 1-4: Day Four | shoulders, chest & triceps

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Lying on the bench with feet flat 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

These workouts were simple enough for a beginner but also challenging! I definitely had shaky legs at the end of it!

Brianna

Angel

This workout kicked ass! Literally!! Had me sweating like crazy and felt great!

Joslyn

WEEK1-4: Day One | glutes & hamstrings

Great workout! I took my time and attempted every workout as most of them would typically be out of my comfort zone!

WEEK 1-4: Day Four | shoulders, chest & triceps

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