Name: Playbook - Ellen Nieman - Chest & Shoulders
Uploaded: 2024-03-20T17:09:07.900Z
Duration: 60 min
Description: Chest & Shoulders

Loved the mix of cables and bench. Arms are burning🙌🏼

Gina

TRACEY

I really enjoyed this work out, maybe add some super sets.

Great program to follow! Had an awesome workout!

I loved the workout, only thing I would change is having alternative options in case equipment is not available at your gym

Such a good burn! See the definition popping!! Here we come weekend!

Love the workout thank you. Excited about the journey.

Killer chest & shoulders workout! 💪🏼🙌🏼

I was nervous at first because some of these I have never done, as I started they came pretty naturally! I am pumped about this app! 🏋🏽‍♀️

Love these exercises & how a video is included! Videos help with seeing the right form thank you love this app so far!!

This workout contain 4 chest exercises & 3 shoulder exercises. You will hit every part of your chest & will burnout out your shoulders in the end!

- From an flat bench and a dumbbell in one hand
- Lower dumbbell down to the chest keeping wrists neutral
- Straighten elbows and press back up

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

- Set machine to proper weight
- Press up engaging your chest

- Set machine to proper weight
- Press machine out extending elbows

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

- Lay chest down on an incline bench
- Grab two dumbbells
- Extend Ames up and out in a “Y”