Name: Playbook - Clara Lai - Week 3-4 : Shoulders, chest and triceps
Uploaded: 2022-04-24T03:26:49.762Z
Duration: 60 min
Description: Week 3-4 : Shoulders, chest and triceps

This is a shoulders, chest and triceps focused upper body workout. You will be repeating this workout on week 4

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Incline wide push up

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the dumbbells upward by extending your elbows

Incline bench press (dumbbell)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Dumbbell around the world

Superset 1

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Start with your hands on a box/ bench 
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Put your hands on the bench
- Keep elbows close to your torso

Tricep dip

Superset 2

Week 3-4 : Shoulders, chest and triceps

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 3-4 : Shoulders, chest and triceps

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