Name: Playbook - Chandler Nicoll - W8/D2: GYM PUSH DAY💪🏽
Uploaded: 2023-12-31T16:45:55.541Z
Duration: 60 min
Description: W8/D2: GYM PUSH DAY💪🏽

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

Check in with yourself, try to increase your weights! Even if it’s not for all of the reps

CARDIO

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

Seated Shoulder Press

Make sure not to swing your body control your movement

Lateral Raise to Front Raise

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 
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

Using a rope 
Keep elbows close to core 
Pressing down towards the ground 
Squeezing triceps

Cable Tricep Pushdowns

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

W8/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!

W8/D2: GYM PUSH DAY💪🏽

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