Name: Playbook - Chandler Nicoll - W3/D4: Shoulders, Chest & Triceps
Uploaded: 2024-03-02T15:28:36.194Z
Duration: 60 min
Description: W3/D4: Shoulders, Chest & Triceps

Dalelyonnie

Todays workout is all about that push. You’ll be focusing on your shoulders, triceps & chest. Cardio is also added in at the end so we can make sure to get it twice a week! 

Let’s do this!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

EACH SIDE 
Make sure you are not leaning to the side with the dumbbell.
Squeeze your oblique on the opposite side 
Press through squeezing your chest

Single Arm DB Incline Chest Press

EACH SIDE 

don’t swing the weights 
Instead grab a weight you can control 
Hold the opposite dumbbell in line with shoulder

ISO hold lat raise

- On a inclined 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 Incline

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Chest & Tri Superset

- Holding the Ez-bar with an underhand grip, keeping a slight bend in your elbows
- Raise the bar forward and up to shoulder height - Lower the bar with control

EZ-bar underhand grip front raise

Overhand front raise

Front Delt superset

CARDIO

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Thought about crawling back to my car after this workout 😂🤝

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2 time around and still burns like the first

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Lindsay

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Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

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My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

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Megan

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