Name: Playbook - Chelsea Hofer - Chest, Shoulders & Triceps Burnout + Core (Push Day)
Uploaded: 2026-06-15T13:11:31.833Z
Duration: 50 min
Description: Chest, Shoulders & Triceps Burnout + Core (Push Day)

This 50-minute session builds serious upper body strength and definition while torching your shoulders with targeted burnout work. Expect supersets that blend overhead presses, chest isolation, and functional push movements — all balanced with core-stabilizing drills to challenge your trunk. The workout finishes with a high-intensity shoulder finisher designed to leave your delts on fire (in the best way). Perfect for anyone looking to sculpt, strengthen, and push past plateaus.

Arm Circles

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Banded Pull-Aparts

** keep it LIGHT dumbbells*

- 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

DB Shoulder Press

Warm-Up

Focus on building pressing power and shoulder stability. You’ll pair bilateral overhead work with unilateral presses for balance and finish with triceps extensions to lock in arm strength. Expect progressive loading and plenty of burn through the shoulders.

- Set the bar in the rack so the bar is level with the upper chest
- Grasp the bar around shoulder-width, the barbell sitting in the meat of your hands or palms
- Un-rack the bar, keeping your wrists stacked over your elbows, which are tucked in
- Take a step or two back and position your feet roughly shoulder-width apart
- Press the barbell up by tilting your head back and pushing the bar upward and slightly back
- Once the bar passes your head, continue extending the elbows while pushing your head "back through" to a neutral position
- Pause at peak contraction before reversing the movement, lowering the bar back down to starting position with control

Barbell Overhead Press

•	Begin in a half-kneeling position (one knee on the floor, opposite foot flat in front at 90°).
	•	Hold a dumbbell in the hand opposite your front leg.
	•	Brace your core and keep ribs stacked over hips for stability.
	•	Press the dumbbell overhead until arm is fully extended.
	•	Slowly lower back to starting position with control.

Coaching Cues:
	•	Keep glutes and core engaged to avoid arching the low back.
	•	Maintain a tall posture — avoid leaning toward the weight.
	•	Exhale as you press, inhale as you lower.

Half Kneeling Shoulder Press

- Grasp a dumbbell in each hand, hinge forward at the hips until your chest is near or at parallel to the floor
- Bring your upper arms to your sides, elbows close to your body and the dumbbells hanging straight down (90 degree bend in the elbows)
- Keep your elbows stationary as you press the dumbbells back, extending your arms behind you
- Pause at peak contraction before flexing at the elbows, lowering the weights back to starting position with control

DB Tricep Kickbacks

Block 1: Overhead Strength (Shoulders + Triceps)

A mix of core-stabilized chest presses and glute bridge flies give you double duty — stronger pecs with bonus trunk and glute activation. Rounded out with controlled lateral raises to target shoulder definition and endurance

•	Lie on your back with knees bent at 90 degrees, shins parallel to the floor (deadbug position).
	•	Hold a dumbbell in each hand, elbows bent, dumbbells in line with your chest.
	•	Engage your core to press your lower back into the floor.
	•	As you press the dumbbells up, extend one leg straight without letting your back arch.
	•	Lower the dumbbells and return the leg to start. Alternate sides with each press.

Deadbug Chest Press

- Lying on the floor in a glute bridge position, 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 the back of your arms touch the floor
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Glute Bridge DB Chest Fly

- 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 (slow eccentric)

Block 2: Chest + Shoulder Isolation

Take push strength into functional movement patterns. Push-ups, plank variations, and loaded leg lowers combine chest, shoulders, and core, challenging endurance and total-body stability under tension

- 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

- Begin in a plank with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Lying on your back, holding weight above your chest
- Keeping your legs straight, raise them up until you form a 90° angle with your upper and lower body
- Lower your legs slowly, stopping them just short of resting on the floor

Lying Leg Lifts - Weighted

Block 3: Functional Push Burnout

Don't go heavy here — time under tension is
the goal. Burn them out

Five-ish minutes dedicated to frying the delts. Light weights, high reps, and constant time under tension deliver the ultimate shoulder pump to cap off the session

DB Lateral Raise

- 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

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Engage your core and pull the dumbbells up toward the shoulders, keeping the dumbbells close to the body, allowing the elbows to come up and out to the sides
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Upright Row

Front Press

Shoulder Burnout Finisher

Chest, Shoulders & Triceps Burnout + Core (Push Day)

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Did that one with my 13yo daughter…killer!

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

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

Love the mandala style. All the hip work felt so good after a heavy lower body day.

Chest, Shoulders & Triceps Burnout + Core (Push Day)

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