Name: Playbook - Eian Scully - W4/D1 Chest, shoulders and triceps
Uploaded: 2022-11-10T20:30:50.763Z
Duration: 60 min
Description: W4/D1 Chest, shoulders and triceps

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Stand tall with your core and glutes engaged and bar at chest level
•Press the bar overhead until your arms are fully extended

Gym BB standing shoulder press

•Sit on a bench hold the dumbbells at shoulder level palms facing you
•Press up and spin the dumbbells so your palms face away from you

Gym DB arnold press

•Lay on an incline bench with your shoulder back and down 
•Press the dumbbells up and together and squeeze your chest

Gym DB incline bench press

•Start in a split stance, leaning slightly foreword with core engaged
•Pull the cables in to bellybutton level, squeezing your chest at the bottom

Gym cable high to low flys

•Sit on a bench, holding the dumbbell behind your head 
•Press the dumbbell all the way up until your arms are straight and squeeze your triceps

Gym DB overhead triceps extension

W4/D1 Chest, shoulders and triceps

Kevin

First training back in a gym after 3 months. Loved it! Thanks man 🙏

Mike B. 

W1/D1 Chest, shoulders and triceps

W1/D2 Active recovery/Cardio day

Phil

Maybe a bit harder with some other athleticism / core stuff built into the workout

W4/D1 Chest, shoulders and triceps

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