Name: Playbook - Chandler Nicoll - W1/D3: GYM Upper Body B
Uploaded: 2023-12-31T16:45:54.720Z
Duration: 60 min
Description: W1/D3: GYM Upper Body B

Loving it! Love challenging myself daily. Week 1 Day 3 done!💪🏽

Krystal

Alyse

GYM BASED💪🏽 Pushhhh day! 

We’re gonna focus on your shoulders, chest & triceps during this workout! Remember muscle connection is key! The move should never feel easy, if you can fly through reps either grab a heavier weight or change your tempo meaning slow down.

We also have cardio today! Depending on your goal you want to get at-least 1-3 sessions of cardio a week! You can choose what to do, it can be running, jogging, going for a walk, swimming, hiking...really anything! Try to get 20-30 min in!

Elbows at a 45 degree angle 
Press weight overhead 
Slow on the way down

Seated Shoulder Press

Feet hip width apart 
Bringing dumbbells to shoulder height no higher 
Slow on the way down

Lateral Raises

Palms face your body
Start at chest height 
Press up (very small range of motion) 
Elbows go right above shoulders then back down 
*DONT LOCK OUT ELBOWS*

UpperCuts

Laying flat on the bench 
Dumbbells start above your chest 
Elbows at a 45 degree angle 
Inhale Lower dumbbells slowly
Exhale powerful press back up
Above chest

Dumbbell Chest Press

Lay flat on bench, feet firm on ground 
Palms facing each other 
Inhale lower dumbbells slowly to chest keeping elbows close to core
Exhale powerful press back up

Dumbbell Close Grip Chest Press

Lay flat on bench 
Dumbbells above chest, palms facing each other 
With soft elbows inhale bringing dumbbells out wide 
Exhale bringing dumbbells back above chest

Chest Flys

Superset

Using a rope 
Keep elbows close to core 
Pressing down towards the ground 
Squeezing triceps

Cable Tricep Pushdowns

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

CARDIO

W1/D3: GYM Upper Body B

Meeks

LOWER BODY WARM UP OPTION 1

UPPER BODY WARM UP OPTION

Lynnette

Hardie but a goodiee. Definitely grateful for the variations after not working out for so long

Amanda

I really liked that one! That 30 rep triple pulse was a burner!!!!

W1/D1: HOME Booty & Hammies🍑

Mayra

Christyal

W1/D1: GYM Booty & Hammies

Super challenging for a day 2 workout when I haven’t done any upper body workouts in awhile and naturally don’t have a lot of upper body strength. Had to skip some reps and exercises this time.

Ciera

W1/D2: GYM UPPER BODY

Loved the bridge hold overhead pull!! That was awesome! Way too hot to run though so 20 minutes of walking lunges..

Jessie

W1/D2: HOME Upper Body

Having this many plant position exercises hurts my wrists a LOT. I find having this many similar exercises to be tedious. I have lots of weights, so maybe I’ll switch it up to the gym workouts sometimes to keep it interesting!

Lisa

Julianne

My arms were shaking and my shoulders ach!

Ruby

W1/D3: HOME Upper Body B💪🏽

Jessica

W1/D4: GYM Fire Quads & Glutes

Reverse hyperextensions are very difficult to do when you don’t have access to a bench. But still a great workout!

W1/D3: GYM Upper Body B

Community

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