Name: Playbook - Eliza Katoa - Gym Chest, Triceps & Shoulders + Core
Uploaded: 2024-04-14T21:11:07.045Z
Duration: 60 min
Description: Gym Chest, Triceps & Shoulders + Core

👏🏽👏🏽👏🏽 glad that one is done!

Suzanne

Terevarevahaunui

My shoulders and arms were on fire 🔥 in a good way though 😅

Claudia

Rylie Howe

Warmup 

Superset 1: perform the moves back to back. Rest for 45-75 seconds and lift heavier the next round for the barbell bench press 
1️⃣barbell bench press
2️⃣dumbbell skull crushers

Superset 2: perform the moves back to back. Rest for 45-75 seconds. Repeat 3x 
1️⃣seated alternating Arnold press 
2️⃣dips

Superset 3: perform the moves back to back. Rest for 45-75 seconds. Repeat 3x 
1️⃣bent-arm lateral raise 
2️⃣alternating medball push-ups 

Superset 4️⃣: perform the moves back to back. Rest for 45-75 seconds. Repeat 3x 
1️⃣cable OH rope tricep extensions 
2️⃣cable rope face pull 

Core Circuit: perform 45 seconds of work immediately followed by 15 seconds of rest. 1x per move. 
1️⃣bear plank shoulder tap leg extension *modify on knees 
2️⃣modified windshield wipers 
3️⃣plate OH marching

Thoracic spine rotations

Arm circles - forward & backward (30 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Upper Body Warm-up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the barbell towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Superset 1

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction with one arm 
- Lower with a slow and controlled movement
- Alternate and switch arms

Dumbbell seated Alternating Arnold press (10 each)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Superset 2

Keep a slight bend in your elbows as you do this. Engage your core and raise those dumbbells up to your head and back down. Squeeze you shoulder blades together.

Bent-arm lateral raise

Perform a push-up with one hand on the medball. Keep alternating arms. Modify on your knees.

Alternating Medball Push-ups

Superset 3

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

Superset 4

Keep your knees bent at a 90 degree angle. 
Hold a bear plank and tap your shoulder and extend that opposite leg out simultaneously. Alternate arms and legs. Engage your core and keep those knees hovering above the ground. 

*to modify do this on your knees

Bear plank shoulder tap leg extension

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers

Keep your elbows straight as you keep that weight above your head. Engage your core and exhale as you lift one leg up to form a 90 degree angle. Then slowly lower it back down and keep alternating legs.

Plate overhead marching

Core Burnout

Gym Chest, Triceps & Shoulders + Core

Amazing!! Hope you and the family are well!!

Tiffany

Amanda

Serena

DB Only Back, Biceps & Core Shred

Kristin

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Tyler

Luna

Total Upper Body - Gym

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Julia

Total Upper Body

Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

Nicole

Lousili

Push Workout - Home

Emily

Morgan

Total Upper Body Burn

Push It (Chest, Triceps, Shoulders)

Sarah Hunsaker

Cortney Walker

Geia

Upper Body

Upper Body + HIIT

Rebekah

Allison Wells

Push Workout - gym

Vanessa 

Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

Christine

Dumbbell Only Home Upper Body Workout

Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

Push Workout

Loved this workout! I was short on time this morning and this workout was perfect!

Pull Workout

Dawn West

Shoulders, Triceps, Core & Chest

didn’t let me finish giving you all the stars 😬

Melissa Fenn

Total upper body shred

Chest, Tri’s, Shoulders & Core

Quick Push/Pull Circuit

Parter Upper Body Finisher

Upper Body Burn

Quick Parter Upper Body Lift

Lindsey

Back & Biceps Attack

Back & Biceps w/ just a pair of DBs

Jessica millgate

Push Workout With Just a Pair of Dumbbells

Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

Mariah

The double push up to sprawls got me. Great push workout! 🔥

DB Push Workout

I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

Losa

Upper Body - Emphasis on Chest & Shoulders

I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

Jordan Mills

My arms barely made the last round 😅🔥

Pull Workout Gym - Back, Biceps & Core

Strong chest, shoulders & triceps

Such a good workout!! The strength challenge kicked my butt! 🥵

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

Push Workout - Gym & Home (chest, triceps & shoulders)

Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

Pull Workout (Back & Bi's + Core)

Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Brigetta Utai

Upper Body Pull Workout At The Gym

Got dat bicep burn!!🙌🏼👏🏼💪🏼

Braelyn

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

Legna

Vanessa

Upper Body Pull Workout At Home

Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

Upper Body Push

Lindsay

Upper Body Push Workout At The Gym

Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

Voni

Shoulders, Chest & Triceps w/ just DBs

Loved the added cooldown! Good reminder for me. Great workout!!

Back, Biceps & Core

Back & Biceps At The Gym

I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Gym Chest, Triceps & Shoulders + Core

Community

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