Name: Playbook - Clara Lai - Week 5-6 : Shoulders, Chest and triceps
Uploaded: 2022-04-24T03:39:04.550Z
Duration: 60 min
Description: Week 5-6 : Shoulders, Chest and triceps

This is a shoulders, chest and triceps focused workout. You will be repeating this workout on week 6

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Raise plate until you reach shoulder height
- Keep your core engaged
- Lower with a controlled movement

Plate front raise

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with plate

Superset 1

Close grip incline chest press

- Grip the dumbbells with preferred width 
- Bring the dumbbells down to your mid chest  
- Push the dumbbells straight up engaging your chest

Flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

Superset 2

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged

Arnold press (single arm)

- 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

Week 5-6 : 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 5-6 : Shoulders, Chest and triceps

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