Name: Playbook - Chelsea Heiser - Chest, Tri's, Shoulders+ Core (Gym)
Uploaded: 2023-03-13T01:21:24.809Z
Duration: 60 min
Description: Chest, Tri's, Shoulders+ Core (Gym)

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

**MODIFICATION: DROP TO KNEES IF NEEDED

- From a high plank position, place hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms and push through your palms to come back up

Tricep Push Ups

SUPERSET

- Begin in kneeling position
- Hold the DB at 90 degrees in the hand on the same side as the planted knee
- Hold the other arm extended out and engage core for balance
- Press the DB up until arm is fully extended
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

Kneeling Single arm DB Shoulder Press

**LATERAL + FRONT RAISE = 1 REP

- Start in a kneeling position with core engaged 
- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Bring the dumbbells back down slowly
- Move your arms out to your sides until you reach shoulder height 
- Lower the dumbbells with control
- Continue this sequence for desired number of reps

Kneeling DB Front Raise + Lateral Raise

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

- Bend at the hips with back flat and elbow bent 90 degrees
- Grab the cable end in one hand
- Keep arm at your side then extend arm back until parallel with your body
- Squeeze through the tricep at the top of the movement then slowly return to starting position
- Complete all reps then repeat in opposite arm

Cable Single Arm tricep kickback

- Place your back flat on the bench 
- Grab one heavy dumbbell and hold with both hands
- Keeping elbows in, press the dumbbell up above your chest
- From here, keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Central Chest Press + Dumbbell pullover

**12 reps per side

- With bottom on the floor and hands placed behind you
- Place a weight directly in front of you
- Start in a V-like positing with knees bent into chest
- Rotate to one side and Extend your legs out while simultaneously bending your arms behind you, bringing your back down, widening the V
- Return legs and torso back to starting position by engaging the core
- rotate to the opposite side of the dumbbell and repeat sequence 
- Alternate back and forth for desired reps

Dumbbell Side to side knee tucks

- Starting in a high plank position, activate your core
- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm by pushing up onto your hand, then the other

Commandos

**12 reps per side

- With bottom on the floor and hands placed behind you
- Place a weight directly in front of you
- Start in a V-like positing with legs straight
- Keeping legs straight, bring them to one side of the dumbbell while simultaneously bending your arms behind you, bringing your back down, widening the V by lowering the legs down toward the floor
- Straighten arms and bring legs back up (shortening the V)
- rotate to the opposite side of the dumbbell and repeat sequence 
- Alternate back and forth for desired reps

Chest, Tri's, Shoulders+ Core (Gym)

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