Name: Playbook - Ellen Nieman - W5/D1 Chest, Shoulders, & Triceps 3
Uploaded: 2024-03-20T17:09:07.908Z
Duration: 60 min
Description: W5/D1 Chest, Shoulders, & Triceps 3

Underhand smith machine push-ups

Tempo DB Bench Press

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

Machine Shoulder Press

- 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

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

W5/D1 Chest, Shoulders, & Triceps 3

Jenna

CAROL

Shelby Koehling

W1/D1 Chest, Triceps & Shoulders

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

Lauren

W1/D2 Back & Biceps

Lorraine Jackson

Courtney

W1/D3 Quads & Calves

Yo that single Dumbbell bench press was wild game changer

Catherine

W1/D4 Chest, Shoulders & Triceps 2

Awesome pump toward the end with those curls

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

Stephanie

Sherry

W1/D5 Back & Biceps 2

Felt strong in the legs today, solid workout!

Margaux

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

Ricci

W1/D6 Hamstrings & Quads

Kyle

W2/D1 Chest, Triceps & Shoulders

Great workout looking forward for tomorrow

Hilary

W2/D2 Back & Biceps

That was supposed to be 5 stars, hit 4 unintentionally😘

Taryn

W2/D3 Quads & Calves

Nice early workout become this gym becomes a zoo lol

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

Tokyo

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

Fallan

W4/D6 Hamstrings & Quads

W5/D2 Back & Biceps 3

W5/D3 Quads & Calves 2

W5/D4 Chest, Shoulders, & Triceps 4

W5/D5 Back & Biceps 4

W5/D6 Hamstrings & Quads 2

W6/D1 Chest, Shoulders, & Triceps 3

W6/D2 Back & Biceps 3

W6/D3 Quads & Calves 2

W6/D4 Chest, Shoulders, & Triceps 4

W6/D5 Back & Biceps 4

W6/D6 Hamstrings & Quads 2

W7/D1 Chest, Shoulders, & Triceps 3

W7/D2 Back & Biceps 3

W7/D3 Quads & Calves 2

W7/D4 Chest, Shoulders, & Triceps 4

W7/D5 Back & Biceps 4

W7/D6 Hamstrings & Quads 2

W8/D1 Chest, Shoulders, & Triceps 3

W8/D2 Back & Biceps 3

W8/D3 Quads & Calves 2

W8/D4 Chest, Shoulders, & Triceps 4

W8/D5 Back & Biceps 4

W8/D6 Hamstrings & Quads 2

W5/D1 Chest, Shoulders, & Triceps 3

More workouts from Ellen Nieman