Name: Playbook - Caitlyn Block - W1/D2 Chest, Shoulders, + Core
Uploaded: 2023-06-25T06:55:10.998Z
Duration: 60 min
Description: W1/D2 Chest, Shoulders, + Core

Andrea

1a. Incline DB chest press 3 sets / 6-8 reps
2a. DB Arnold press 4 sets / 8-10 reps 
3a. DB lateral raises 3 sets / 10-12 reps
4a. Cable rope face pulls 3 sets / 10-12 reps
5a. DB front raises 3 sets / 8-10 reps
3 rounds
1a. Cable rope crunches 15 reps
1b. High to low cable wood chopper 10 reps each
1c. Leg raises 10 reps

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

Dumbbell seated Arnold press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Squeeze your shoulders then pull the cable towards your face
-keep core braced
-squeeze lats and control the movement

Cable face pulls

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

3 rounds
1a. Cable rope crunches 15 reps
1b. High to low cable wood chopper 10 reps each
1c. Leg raises 10 reps

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable rope crunches

- set cable high and use d ring attachment 
-From standing position hold the cable
- Exhale, keep arms straight (can have slight bend in elbow)
- bring cable across body and down low
- Control the weight back to the starting position

High to low cable wood chopper

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Core Work

W1/D2 Chest, Shoulders, + Core

Haven’t hit legs in a minute and this was a brutal but amazing workout back into it! 🍑

W1/D2 Chest, Shoulders, + Core

Community

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