Name: Playbook - Chandler Nicoll - W5/D4: Shoulders, Chest & Triceps
Uploaded: 2024-03-02T15:28:36.363Z
Duration: 60 min
Description: W5/D4: Shoulders, Chest & Triceps

Yesenia

Destiny

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

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

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

Lateral Raises

Feet Hip Width 
Tuck hips and squeeze core 
Bring dumbbells to shoulder height 
Slow on the way down

Front Raises

Shoulder superset

Pushups

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

Superset

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

CARDIO

W5/D4: Shoulders, Chest & Triceps

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

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

Lydia

2 time around and still burns like the first

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

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

Ruby

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

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

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

rachel mendoza

W1/D5: HOME LEG DAY🍑

Omg I could only do 3 rounds this time!!! My abs are on fireee!!! 🥵

W2/D1 AB CHALLENGE

Could barely do the Leg Extensions after that second Super Set 👌 🙄 😩

W2/D1: HOME LEGS

Yikes those lunges and split squats did me in at the beginning 😂🔥 definitely going to be sore tomorrow!!

Rayanna

W2/D1: Quads, Glutes & Calves

Oooh these Biceps are poppin 💪🏼🔥

W2/D2: Back, Biceps & Cardio

W2/D2: HOME Upper Body & Cardio

Ashley

Going back and doing all the full body days this week. Loved this one!!

OMG this really tested my Fitness and Endurance level 🥵 yikessss lol I almost gave up at round 3 for the first set but pushed myself to do the whole 5 and now I’m laying on the floor dyyinnnngggg 😂

W2/D3: OPTIONAL Full Body Burn

Im getting my strength back 💪 🙏 😌

W2/D4: HOME Upper Body & Cardio

My arms were pretty sore from doing that Full Body yesterday and playing volleyball in the evening haha glad I pushed through 💪🏼

W2/D4: Shoulders, Chest & Triceps

Keep track of your weights! And add every week 😩🔥 the burn is real

W2/D5: Glutes & Hamstrings

A lot less lower back pain today! Thank you for the explanation on form for SL Deadlifts. 😁 ❤ 😊

W2/D5: HOME LEG DAY🍑

W3/D1: HOME LEGS

Added weight to the barbell this time for the front squats and my legs were on🔥

Alondra

W3/D1: Quads, Glutes & Calves

W3/D2: Back, Biceps & Cardio

Morning workout while everyone is still sleeping. Kicked my butt!

W3/D2: HOME Upper Body & Cardio

Did this Wednesday and forgot to press complete 🙃 
Fantastic workout, was sore for 3 days!

W3/D3: OPTIONAL Full Body Burn

Morning workouts kill me. My arms are on fire!

W3/D4: HOME Upper Body & Cardio

W3/D4: Shoulders, Chest & Triceps

W3/D5: Glutes & Hamstrings

We had record highs today and I think the heat got to me. Started to feel sick close to the end. I finished but not as strong as I normally would.

W3/D5: HOME LEG DAY🍑

W4/D1: HOME LEGS

W4/D1: Quads, Glutes & Calves

W4/D2: Back, Biceps & Cardio

W4/D2: HOME Upper Body & Cardio

Yes 🙌🏼 I finally did a full body day!

W4/D3: OPTIONAL Full Body Burn

Nice quick workout before work. Abs are on 🔥

W4/D4: HOME Upper Body & Cardio

W4/D4: Shoulders, Chest & Triceps

W4/D5: Glutes & Hamstrings

W4/D5: HOME LEG DAY🍑

W5/D1: HOME LEGS

W5/D1: Quads, Glutes & Calves

W5/D2: Back, Biceps & Cardio

W5/D2: Upper Body & Cardio

Robyn and I need an ambulance after that one 😂🙈🔥🙌🏼

W5/D3: OPTIONAL Full Body Burn

W5/D4: HOME Upper Body & Cardio

W5/D5: Glutes & Hamstrings

W5/D5: HOME LEG DAY🍑

First one back after 2.5 weeks and I am deeaaddd ☠️

W6/D1: HOME LEGS

This workout left my in shambles. SO GOOOD 🔥🔥🔥🔥

The flutes feel it … I’ve become obsessed with KAS BRIDGES

My legs are on fire!!!! Love this workout!

W5/D4: Shoulders, Chest & Triceps

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