Name: Playbook - Ellen Nieman - W1/D1 Chest, Triceps & Shoulders
Uploaded: 2024-03-20T17:09:07.861Z
Duration: 60 min
Description: W1/D1 Chest, Triceps & Shoulders

CAROL

Shelby Koehling

First time back in the gym. Felt great. Feel super weak but once I keep it up it’ll feel better. Ready to get back into shape!

Stacey

Great workout! Haven’t had a pump like this in a while!!🔥🔥

Lauren

Shana

Courtney

i really like hitting triceps and i feel like i didnt do much with my triceps at all this workout..? i could be wrong and could have been hitting them without realizing?

Kelli

def can’t feel my arms lol but it was great!!

Great first workout to get shredded…let’s gooooo🥵

Kassie

Sherry

Ricci

Margaux

I won’t be able to feel my arms but definitely needed a good arm pump!

Lovie

Great first day! Preparing for my trip south  🔥

Taylor

Hilary

Such a great workout! Sure felt the burn 🔥

Eileen

I love you on TikTok buuuut that one got me 
I feel such a different pain then what I’ve been feeling

Naomi

Danielle

Amber

Nice wake up to call to how out of shape I am and what I have ahead of me…excited

Gianna Graffeo

Natalie Serna

Tokyo

Leina Braxton

Damn! This workout kicked my butt! Huge arm burn 🔥

Jordy

Sami

Underhand smith machine push-ups

DB bench

Incline machine press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

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

Chest Supported Y Raise

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

W1/D1 Chest, Triceps & Shoulders

Did this workout again today since the app didn't save my workout! Still got my tired

W1/D2 Back & Biceps

Lorraine Jackson

W1/D3 Quads & Calves

Yo that single Dumbbell bench press was wild game changer

Catherine

W1/D4 Chest, Shoulders & Triceps 2

Amazing as always! This was one of my favorite sessions!

Stephanie

New type of curls unlocked. And I love them! 🔥

W1/D5 Back & Biceps 2

Week 1☑️ and coming straight off the new beginnings 5 program, definitely feel and see progress and growth.

Shelbert

W1/D6 Hamstrings & Quads

Kyle

W2/D1 Chest, Triceps & Shoulders

Great workout looking forward for tomorrow

Great got to get ready for the Florida summer

W2/D2 Back & Biceps

W2/D3 Quads & Calves

W2/D4 Chest, Shoulders & Triceps 2

My gym doesn’t have that equipment but overall great workout 🏋️

W2/D5 Back & Biceps 2

Love this set, love the deadlift!! 🦵🏻🥵👍🏻

W2/D6 Hamstrings & Quads

W3/D1 Chest, Triceps & Shoulders

W3/D2 Back & Biceps

Casey

W3/D3 Quads & Calves

W3/D4 Chest, Shoulders & Triceps 2

W3/D5 Back & Biceps 2

W3/D6 Hamstrings & Quads

W4/D1 Chest, Triceps & Shoulders

W4/D2 Back & Biceps

W4/D3 Quads & Calves

W4/D4 Chest, Shoulders & Triceps 2

Michele

W4/D5 Back & Biceps 2

Not exactly sure in the lunges if it's 10 per leg or ten total

W1/D1 Chest, Triceps & Shoulders

Community

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