Name: Playbook - Caitlyn Block - W4/D1 Chest/Shoulders/Tris
Uploaded: 2023-06-25T05:49:51.842Z
Duration: 45 min
Description: W4/D1 Chest/Shoulders/Tris

Anna Maria

1a. DB floor chest press 4 sets / 12 reps

2a. DB chest fly 3 sets / 10 reps
2b. DB front raises 3 sets / 10 reps

3a. DB seated Arnold press 4 sets / 8 reps

4a. Push up 3 sets / 10 reps
4b. Bench dips 3 sets / 10 reps

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest 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

- 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

Superset

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

W4/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.

W4/D1 Chest/Shoulders/Tris

Community

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