Name: Playbook - Eliza Katoa - Upper Body - Emphasis on Chest & Shoulders
Uploaded: 2024-04-14T21:11:07.058Z
Duration: 65 min
Description: Upper Body - Emphasis on Chest & Shoulders

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

Warm-up: 
Upper body warm-up

Single-Set Strength: incline bench press 
- 2 sets of 10 medium-light weight incline barbell bench press
- 1 set of 8 medium-heavy weight incline barbell bench press 
- 2 sets of 6 heavy incline barbell bench press 

Superset 1: perform the exercises consecutively. Rest 65 seconds. Repeat 3x. 
- negative pushups 
- bent-arm lateral raises 

Tri-set: perform the moves below consecutively. Rest 65 seconds between completed 3x. 
- Alternating bench press dead bug
- Alternating underhand diagonal raises 
- Up down plank to burpee thrusters  

Superset 2: perform the moves below consecutively. Rest 65 seconds between completed 3x. 
- low cable pec fly 
- cable lateral raise (8 each) 

Optional core burnout: only do this if you have time. Complete two sets of each core exercise below. 
- low plank alternating punches 
- lying bent-leg drops 
- sit-up to oblique crunch

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

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

Incline bench press (medium-light weight)

Incline bench press (medium-heavy)

Incline bench press (heavy)

Strength Single-Set - incline bench

Lower down as slowly as possible and then pause at the bottom. Explode up fast.

Negative push-ups

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

Superset

Lie on your back on a bench or on the ground and extend those dumbbells straight over your chest. From there bring one arm down and simultaneously extend your opposite leg out. Engage your core and exhale as you do this. Then press that dumbbell straight up and bring your leg back to the starting position. Repeat on the other side. Keep alternating.

Alternating bench press dead bug

- Stand holding a dumbbell in each hand 
- Raise the dumbbell up and across your body in a diagonal direction in and underhand grip to at least shoulder height.
- Alternate arms back and forth

Alternating Underhand Dumbbell Diagonal Raise

Perform a high plank to low plank and back up. Jump your feet to a low squat position. Repeat.

Up down plank burpee thruster

Tri-Set 1

Set both pulleys at the bottom of the machine and select the desired weight. Grasp both handles with a neutral grip and take a step forward to split the stance. Press the handles to lockout while flexing the pecs and extending the elbows. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch. Return to the starting position by flexing your pecs and bringing the handles together at chest height. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Always keep a slight bend in the elbows. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.

Low Cable Pec Fly

- Hold a single handle from a low pulley attachment
- Raise your slightly bent arm laterally to shoulder or head height

Cable Lateral Raises (8 each)

Superset 2

Get into a low plank position and alternate punching your arms out.

Low plank alternating punches

Exhale and slowly lower one leg down. Control the movements and don’t rush through the rep.

Lying bent-leg leg drops

- sit-up and bring your opposite elbow to your opposite knee. 
- sit back down 
- repeat on the other side

Sit-up to oblique crunch

Optional Core Burnout (if you have time)

Upper Body - Emphasis on Chest & Shoulders

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

Suzanne

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

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

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

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

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

DB Push Workout

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!

Upper Body - Emphasis on Chest & Shoulders

Community

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