Name: Playbook - Chandler Nicoll - W3/D5: Shoulders, Chest & Tris GYM
Uploaded: 2024-05-01T00:12:56.369Z
Duration: 60 min
Description: W3/D5: Shoulders, Chest & Tris GYM

Last day of the week💪🏽 

Finishing week 3 with upper body! This is the gym version, make sure to get cardio in either before or after your workout today!

Let’s finish this week strong!

- 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

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

Cable Lateral Raise

Pushups

Head & back supported on bench 
Bring dumbbells out wide keeping elbows soft 
The hinge at elbows bringing dumbbells to temples (NOT BEHIND YOUR HEAD)

Chest fly to Skull Crushers

Superset

Palms are facing up 
Elbows stay close to your core 
Full extension 
Squeeze Tricep

Tricep Supinated Grip Extension

Palms face down 
Closet grip 
Full extension 
Squeeze Tricep at the bottom

Tricep Pronated Grip Push Down

Tricep Superset

CARDIO

W3/D5: Shoulders, Chest & Tris GYM

KICK MY BOOTY! Late to the party but am gonna do this 6 week challenge. Only was able to add 20 lbs to exercises and only 2 rounds of the circuit with some moderations but man it feels good to sweat this much!

Jane Kawamoto

A week later but the Buy In Workout is ✔ 👍 👌

Ruby

Yes 🙌🏼 my husband and I completed  it!

Lynnette

W1/D1 Challenge Buy In

W1/D1 Welcome to the Challenge

Good frost workout! Booty is burning and I’m surprised at how bad my balance was on those step downs 😂

Lisa

Todays was fire 🔥 love crushing these alongside everyone 👏🏽

Chandler

URIAH

W1/D1: Glutes & Hammies

Thought I wouldn’t make it past set 1 🥵
Those 1 1/3 hip thrusters are killer!!!!

Robyn

Clinetia

W1/D1: Glutes & Hammies HOME

The inverted rows were so hard! But good workout overall

W1/D2: Back & Biceps  GYM

W1/D2: Back & Biceps  HOME

W1/D3: OPTIONAL Cardio & Core

Woooooo! One of the best workouts I’ve had! My butts killing me though😂👏🏼

Mercie

Alondra

Those las flute Bridge to hip thrusts were no joke 😥

W1/D4: Quads & Glutes GYM

Today's workout actually made me slightly nauseous 😅 🙃 😫

W1/D4: Quads & Glutes HOME

Oof, tough one. Still recovering from a tendonopathy so couldn’t do a few of the exercises but still got a great tricep workout! Thanks!

Jill

Holy shit that was tough! I was a little intimidated by it but I got it done 💪💪

W1/D5: Shoulders, Chest & Tris GYM

Holy smokes!! I could hardly hold myself up at the end!!!

Yes 🙌🏼 week one complete! I feel amazing 🤩 Bring on week 2!!

W1/D5: Shoulders, Chest & Tris HOME

Carly

W2/D1: Glutes & Hammies HOME

My running coach has me doing the glutes workout after my 6 mile run. 😵 dig me a hole and bury me! lol

W2/D1: Glutes & Hams GYM

Don’t think I’m going to be able to lift my baby after today 😂👏🏼

W2/D2: Back & Biceps  GYM

W2/D2: Back & Biceps  HOME

This was rough for some reason tonight 😕 😬 😪

W2/D3: OPTIONAL Cardio & Core

W2/D4: Quads & Glutes

That last round dam near did me in!!!!! 🤘🏼

W2/D4: Quads & Glutes HOME

W2/D5: Shoulders, Chest & Tris GYM

Goal 1 accomplished...complete all workouts during the weekdays

W2/D5: Shoulders, Chest & Tris HOME

Pretty sure my butt is gonna fall off, but I loved it 🤣

Challenged myself on the deadlifts and split squats and it felt good!

The burn 🥴🥴🔥🔥🔥 is making me check the mirror after every set to see if there’s progress 🍑😭😂

Yesenia

W3/D1: Glutes & Hammies GYM

Love it! I think I say it every time but those THRUSTERS!!!! 🍑

First workout of the week and it felt amazing 👏 🙌 💪

W3/D1: Glutes & Hammies HOME

W3/D2: Back & Biceps  GYM

Killer headache so couldn’t finish the last two rounds 😵‍💫

W3/D2: Back & Biceps  HOME

W3/D3: OPTIONAL Cardio & Core

W3/D4: Quads & Glutes GYM

W3/D4: Quads & Glutes HOME

I can’t wait for my shoulders to become stronger and not hurt during these workouts !!

W3/D5: Shoulders, Chest & Tris HOME

Those banded front walk really hurts my lower back. What do you think I do wrong?

Lina

W4/D1: Glutes & Hammies HOME

I think I’m finally figuring out the hypertensions and they burn!

These booty exercises never fail 😭🔥

W4/D1: Glutes & Hams GYM

W4/D2: Back & Biceps  GYM

I was spent before I started cardio! Now I am dead ☠️

W4/D2: Back & Biceps  HOME

W4/D3: OPTIONAL Cardio & Core

W4/D4: Quads & Glutes

The kneeling leg extensions really hurts my knees in a bad way. Do you have a good option for excercise? 😊

The wall sit to calf raise kills me every time!!

W4/D4: Quads & Glutes HOME

W4/D5: Shoulders, Chest & Tris GYM

W4/D5: Shoulders, Chest & Tris HOME

W5/D1: Glutes & Hammies GYM

I could barely get up from the floor. Killer leg day 💪 😤 🙌

W5/D1: Glutes & Hammies HOME

W5/D2: Back & Biceps  GYM

Could barely get my hoodie on my arms were so tired 😫  😪 😩

W5/D2: Back & Biceps  HOME

W5/D3: OPTIONAL Cardio & Core

W5/D4: Quads & Glutes GYM

W5/D4: Quads & Glutes HOME

Destiny

W5/D5: Shoulders, Chest & Tris GYM

W5/D5: Shoulders, Chest & Tris HOME

Yes 🙌🏼 I needed this workout. I feel so much better!

I seriously love leg day! Definitely needed this workout after the Monday I had.

W3/D5: Shoulders, Chest & Tris GYM

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