Name: Playbook - Chandler Nicoll - W5/D2: GYM PUSH DAY
Uploaded: 2023-12-31T16:45:55.336Z
Duration: 60 min
Description: W5/D2: GYM PUSH DAY

GYM BASED upper body workout focused on those shoulders! With a little bit of spice at the end🔥

CARDIO

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

Seated Shoulder Press

Kneeling position 
One knee forward & dumbbell in opposite hand 
Press overhead & slow on the return

Kneeling SA Shoulder Press each arm

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

Lateral Raises

Lateral Raise Hold

Superset

Lay flat on bench 
Dumbbell at 45 degree angle 
Bringing down towards chest & driving back up 
Repeat on both sides

SA Dumbbell 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

Have chest & elbows flat against the wall 
Hinge at elbows 
Keeping core tight and squeeze glutes 
Should feel in your triceps

Wall facing Triceps Extensions

Side to Side Push ups

W5/D2: GYM PUSH DAY

Meeks

Alyse

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!

Lisa

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!

W5/D2: GYM PUSH DAY

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