Name: Playbook - Chelsea Heiser - Chest, Triceps, Shoulders + Cardio (Gym)
Uploaded: 2022-11-27T22:06:35.565Z
Duration: 60 min
Description: Chest, Triceps, Shoulders + Cardio (Gym)

Progressive Overload focused.  For some exercises, you will notice that the reps decrease. For these, you will increase the weight as your reps decrease. I recommend increasing by 2.5-5lbs for each additional set. Keep in mind you want to really be pushing yourself with weight without sacrificing proper form. The last 1-2 reps should be very challenging to complete, but not so challenging that you are unable to execute with good form. 

For exercises that I recommend a range for the reps (10-12 reps) I recommend starting with a moderate weight and try increasing the weight each set. You want to aim to hit the higher end of the reps range (for this example that will be 12 reps), as you increase the weight, you may find that on the last set you are unable to complete all 12 reps with the heavier weight, and this is when you would drop down to 10 reps.

- Begin by lying back on an incline shoulder press machine
- Grip handles using a neutral grip (palms facing in)
- Press the machine handles up engaging your shoulders

Incline Shoulder Press Machine- neutral grip

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.

*10 reps per side

- With back supported hold two dumbbells at your shoulders 
- Press one dumbbell up to full arm extension, while holding the other arm at 90 degrees 
- Lower the extended arm to the starting position
- Press the other arm to full extension

Alternating Seated DB Shoulder Press

- Place palms on the edge of a stable chair/ bench/ step and grip the edge
 -  Extend legs our in front of you and place heels on the ground
- Look straight ahead with your chin up.
- Press into your palms  and fully extend your arms to lift your body up
- Slowly lower yourself until your elbows are bent to 90 degrees

Tricep Dips

SUPERSET

- Hold smith machine barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith Machine upright row

*10 reps per side

- Start with dumbbell in each hand directly in front of thighs and palms facing towards your thighs 
- Raise one dumbbell until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat with the opposite arm

Alternating Dumbbell Front Raise

- Lying on a bench 
- Hold a single DB with palms facing each other 
- Elbows should be by your side, pointed out just slightly (about 20-30 degrees)
- Lower weight to your chest 
- Press dumbbell back up over your chest

Single Dumbbell chest press- narrow grip

**as many reps as possible, if you need to drop to your knees that is fine!

- 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

Chest, Triceps, Shoulders + Cardio (Gym)

More workouts from Chelsea Heiser