Name: Playbook - Chelsea Hofer - 60-minute Chest + Shoulders + Triceps Pump Day
Uploaded: 2026-06-23T02:25:40.791Z
Duration: 60 min
Description: 60-minute Chest + Shoulders + Triceps Pump Day

💥 Workout Structure

Tempo: 2–0–2
Rest: 45–60s (supersets) / 90s (heavy lifts)
Goal: 10–12 reps for hypertrophy; push last 2 sets near failure

Designed to make your upper body blow up and hit all the angles for growth and definition 🤙🏻

Banded Pull-Aparts

Arm Circles

- Stand tall with your feet hip to shoulder-width apart
- Bend over, plant your hands flat on the floor and walk the hands forward until you reach a high plank position
- Take the push-up
- Reverse the movement, walking the hands back in toward the feet and returning to a standing position

Plank Walk Out + Push Up

- Hold a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Light DB Shoulder Press

Warm-Up

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

Neutral Grip DB Bench Press

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Keeping a slight bend in the elbows, and your scapula retracted, lower the dumbbells out and down to either side in a semicircular arc
- Lower the dumbbells until you get a deep stretch of the pec muscles
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Flat DB Chest Fly

Chest Focus - Superset

DB Shoulder Press

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Lateral Raise

Shoulder Focus Superset

- Lay on your back with a dumbbell in each hand, pressed together 
- Lower the dumbbells toward midline
- Press the dumbbells back to the starting position

SA Dumbbell close grip press

- Stand upright, and lift the dumbbell to the top of one shoulder
- Overlap your hands under the top head of the dumbbell, then press it into an overhead position
- Slowly lower the dumbbell behind your head into a stretched position by flexing the elbows
- Press the dumbbell back up to starting position, flexing the triceps at peak contraction

DB Standing Overhead Tricep Extension

* Substitute with Tricep kickbacks*

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Extension

Tricep Focus

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position

Push Ups

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Standing DB Front Raise

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Bench Tricep Dips

Finisher 🔥

60-minute Chest + Shoulders + Triceps Pump Day

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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Did that one with my 13yo daughter…killer!

Candace

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Valentina

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Such a strong workout. Loved the variety💪🏼

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Shannon

Amanda

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I love these sport sweaty and effective core workouts! Please upload more!!

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Such a great way to end my workout today 💪🏼

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

60-minute Chest + Shoulders + Triceps Pump Day

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