Name: Playbook - Chelsea Heiser - Chest, Triceps, Shoulders + Core (Gym)
Uploaded: 2022-10-31T01:29:07.881Z
Duration: 60 min
Description: Chest, Triceps, Shoulders + Core (Gym)

1. Shoulder press machine
2. Chest press machine
3a. Alternating DB Shoulder Press
3b. Incline chest fly
4. Bench dips
5a. Cable uprights row
5b. Single arm cable tricep kickback


Core Circuit:
Commandos
Reverse crunch
In and out side to side

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Engage the chest muscles to push the handles forward
- Pause briefly at full contraction then return to starting position

Machine Chest Press

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

- 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

SUPERSET

- 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

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Rope Standing Upright Row

**12 reps/side

- 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 tricep kickback

Perform the prescribed exercises back to back with little to no rest in between each exercise. Once you have completed the full circuit, rest for prescribed amount of time. Repeat 2x for a total of 3 rounds.

- 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

- Place your arms extended by your sides or behind your head for more of a challenge
- Bend you legs to 90 degrees
- Raise your hips off the ground and crunch by curling the spine and engaging the core

Reverse Crunch

- With bottom on the floor or edge of a bench and hands placed behind you
- Start in a V-like positing with knees bent into chest
- 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
- Continue sequence for time or reps

Chest, Triceps, Shoulders + Core (Gym)

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