Name: Playbook - Chandler Nicoll - W3/D2 Shoulders, Chest & Triceps
Uploaded: 2024-03-02T15:28:35.535Z
Duration: 50 min
Description: W3/D2 Shoulders, Chest & Triceps

Jessica

Focusing on your upper body with this one! Shoulders, chest & triceps. 

Remember you don’t want to speed through your exercises, slow & controlled. You will get so much more out of it!

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

Seated Shoulder Press

Tuck hips 
Hold one dumbbell at 90 degrees as you press the other one overhead 
Make sure to do both sides

Static Shoulder Press (both arms)

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

Lateral Raises

Super Set

Feet Hip Width 
Tuck hips and squeeze core 
Bring dumbbells to shoulder height 
Slow on the way down

Front Raises

Place band around wrists 
Press out against band, bringing wrists in line with shoulders

Banded Front Raises

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

Chest Circuit

Triceps Dips

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

Superset

W3/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

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

W2/D2 Shoulders, Chest & Triceps

That finisher at the end got my biceps wobbly!!

W2/D3 Back & Biceps

W2/D4 Quads & Glutes

Mayra

W2/D5 Full Body

W3/D1 Glutes & Hamstrings

W3/D3 Back & Biceps

W3/D4 Quads & Glutes

My wrists hurt so much after so many exercises back-to-back having to balance on them! Any tips on how to improve with this?

W3/D2 Shoulders, Chest & Triceps

Community

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