Name: Playbook - Caitlyn Block - W6/D1 Chest/shoulders/tris
Uploaded: 2023-06-25T05:49:51.895Z
Duration: 45 min
Description: W6/D1 Chest/shoulders/tris

1a. DB floor alternating chest press 4 sets / 10 reps 

2a. DB lateral raises 4 sets / 10 reps
2b. Push ups 4 sets / 10 reps

3a. DB chest fly 3 sets / 10 reps
3b. Bench dips 3 sets/ to failure 

4a. DB around the worlds 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

- 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

- 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

Superset

- 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

- 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

- stand with feet shoulder width apart
- holding dumbbell vertical in each hand
- keep slight bend in elbow 
- raise dumbbells up creating a circular motion until they reach top
- don’t let the dumbbells collide
- slowly control movement bringing them down and repeating

Dumbbell around the worlds

W6/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!!

W6/D1 Chest/shoulders/tris

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