Name: Playbook - Chandler Nicoll - W3/D3: GYM Upper💪🏽
Uploaded: 2023-12-31T16:45:55.183Z
Duration: 60 min
Description: W3/D3: GYM Upper💪🏽

Alyse

Back in the gym!! 💪🏼🔥
That was soooo good to work out with proper weights! And the workout was fire!

Lisa

GYM BASED💪🏽 Pushhhh day! 
Increase that weight!
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!

CARDIO

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

Static Shoulder Press

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

Lateral Raises

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

Supinated Grip Front Raise

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

Banded Front Raises

Superset

Lower body slowly to the ground 
Bring hands off ground 
Place hands back down and distribute weight even through hands
Press through keeping your body in a straight line 
(Avoid doing the worm on the way up)

Hand Release Pushups

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 
Two dumbbells coming out wife keeping elbows soft 
Straight into Tricep extension:
Hinge at elbows bringing dumbbells to ears
(Make sure NOT to go behind your head)

Chest fly to Tricep Extensions

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

Cable Tricep Pushdowns

W3/D3: GYM Upper💪🏽

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

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

Krystal

W1/D3: GYM Upper Body B

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!

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!

W3/D3: GYM Upper💪🏽

Community

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