Name: Playbook - Caitlyn Block - W3/D1 Chest/Shoulders/Tris
Uploaded: 2023-06-25T05:49:51.823Z
Duration: 45 min
Description: W3/D1 Chest/Shoulders/Tris

1a. DB floor alternating chest press 3 sets / 12 reps

2a. DB seated shoulder press 4 sets / 10 reps
2b. DB alternating front raises 4 sets / 10 reps

3a. DB tricep kickbacks on bench 3 sets / 10 reps each

4a. Diamond push ups 3 sets / 10 reps

- Lying on the floor with knees bent 
- Lower one weight to your chest, holding other one directly above you 
- Press dumbbell back up over your chest and then repeat on opposite side

Dumbbell floor alternating chest press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise one dumbbell up to shoulder height and then lower and repeat on opposite side 
- Keep a slight bend at the elbow

Dumbbell alternating front raises

Superset

- place one knee on bench, bending over, keep core engaged 
- Holding a dumbbell in hand and other hand on bench 
- Extend your arm engaging your triceps
- keep elbow in place throughout movement  
- Lower back to starting position
- repeat on opposite side

Dumbbell tricep kickbacks on bench

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

W3/D1 Chest/Shoulders/Tris

Pavithra

Feeling the burn!!! Nice to be doing new workouts after the 6 weeks!!

Casey

Alura

W1/D1 Chest/Shoulders/Tris

Loved it! Instead of using Weights, and used my baby as a weight! I’m 8 weeks postpartum! 🙌🏼

Kimberly Beri

Workout was challenging but doable! Not gonna lie, I could only do 30 secs for each wall sit.

Katie

Andrea

W1/D2 Legs (Quad & glute focus)

W1/D3 Back & Biceps

Killer glute and leg workout!! Then step-ups will get ya!!

W3/D1 Chest/Shoulders/Tris

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