Name: Playbook - Chandler Nicoll - W5/D2 Shoulders, Chest & Triceps
Uploaded: 2024-03-02T15:28:35.572Z
Duration: 50 min
Description: W5/D2 Shoulders, Chest & Triceps

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. Pay attention to the rep count change.

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

Band around wrists 
Plank position, straight line from head to heels 
Walk both hands out & in avoiding hip movement 
Squeeze glutes & core

Band In & Outs

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

Chest Superset

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

Triceps Dips

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

Superset

W5/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

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/D2 Shoulders, Chest & Triceps

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?

W5/D2 Shoulders, Chest & Triceps

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