Name: Playbook - Chad Lopez - W2/D1 Chest/Shoulders/Tri’s
Uploaded: 2023-08-01T13:49:02.612Z
Duration: 45 min
Description: W2/D1 Chest/Shoulders/Tri’s

Upper Body Builder

This is a fun chest, shoulders & triceps workout that will have your blood pumping! Starting with the classic DB bench press to get the chest flowing for this pump up, focus on good form here. Into skullcrushers for those full arms and then Arnold press because it’s Arnold’s press!

Moving into incline db press to round out that upper chest this will be done solo for maximum impact. 

Finishing off with some Dips, Chest flys, and shoulder raises to get that upper body definition and a little tricep blaster for the final pump feeling!

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- 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

- 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 (flat)

- Starting in standing position, holding dumbbells at side with thumb towards sky begin Y shoulder raises for 7 reps
- Right into T shoulder raises (lateral raises), with thumb towards sky again for 7
- Then bend elbows to make W shape for 7 shoulder squeezes
- Finishing off with seated rear delt raises for 7 and some boulder shoulders

Y-T-W-Rear Raises

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

W2/D1 Chest/Shoulders/Tri’s

W1/D1 Workout 1 - Chest & Triceps

W1/D2 Leg Day W2

Would like some guidance on proper form and technique also for the one where you hold dumbbell and do high knees does it matter which are you use?  Just some questions that beginners will ask.

W2/D1 Chest/Shoulders/Tri’s

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