Name: Playbook - Chelsea Heiser - Chest/Tris/Shoulders+ CORE (Gym)
Uploaded: 2023-04-03T01:08:52.531Z
Duration: 60 min
Description: Chest/Tris/Shoulders+ CORE (Gym)

- Start seated on an incline with hands just outside the chest
- Press DB's up engaging your chest
- Pause and let your arms return back to the starting position

Dumbbell Incline Chest Press

**12 REPS PER SIDE

- Start by kneeling on one leg
- Start by placing the dumbbell in the hand on the same side as the knee that is down on the ground with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
-keep the core engaged and do not allow your body to lean or move as you go through the movement 
-complete all reps on one side then move on to the other side

Kneeling Single Arm Dumbbell Arnold 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.

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and slowly return back to the starting position

Cable chest flies

- Grab the cable on the opposite side of each hand
- Holding the cables in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable down to the opposite side 
- Bend at the elbow to return to starting position

Cable crossover tricep extension

SUPERSET

- 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

Dumbbell front raise to lateral raise combo

**12 REPS PER 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 triceps kickback

- Place your hands on the front edge of the bench/chair/box just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Position legs out in front of you (the farther out you place your legs, the more challenging)
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Perform each exercise back to back with little to no rest in between. Once you have completed all exercises in the circuit, rest for 1 full minute before repeating circuit 2 more times 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

- 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

Dumbbell V Up and Overs

**R/L shoulder tap + R/L front raise = 1 rep

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeat on the opposite side
- Now take the other hand and raise straight out in front of you
- Repeat on the opposite side
- Minimize rotation, keep a locked and engaged core

Plank Shoulder Taps + Front Raise

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Chest/Tris/Shoulders+ CORE (Gym)

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