Name: Playbook - Chandler Nicoll - W2/D2 Shoulders, Chest & Triceps
Uploaded: 2024-03-02T15:28:35.516Z
Duration: 60 min
Description: W2/D2 Shoulders, Chest & Triceps

Upper Body days 

Focusing on your shoulders, chest & triceps. Choose a weight that is challenging for you!

Lay flat on bench 
Dumbbell at 45 degree angle 
Bringing down towards chest & driving back up 
Repeat on both sides

SA Dumbbell Chest Press (both sides)

Place bench at desired incline 
Lower dumbbells slowly to chest 
Powerful press back up

Incline Chest Press

Bench at desired incline 
Bringing dumbbells down elbows close to core
Straight into a chest fly with arms out wide & elbows soft

Incline Close Grip Chest Press to Chest Fly

Superset

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

Seated Shoulder Press

Palms facing up towards ceiling 
Feet hip width apart 
Barbell up to shoulder height & slow on the way down

Supinated Grip Front Raise

Palms facing down 
Feet hip width apart 
Bringing barbell to shoulder height 
Slow on the way down

Pronated Grip Front Raise

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

Cable Tricep Pushdowns

W2/D2 Shoulders, Chest & Triceps

Lauren

Shelby

Ashley

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

Kendall

Jeili Reid

W1/D2 Shoulders, Chest & Triceps

Jessica

Bella🌙

W1/D3 Back & Biceps

W1/D4 Quads & Glutes

Killer but in such a great way!! 🔥🔥

Push-up power thing was tough so I just did girly push ups

W1/D5 Full Body

Lorena

W2/D1 Glutes & Hamstrings

That finisher at the end got my biceps wobbly!!

W2/D2 Shoulders, Chest & Triceps

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