Name: Playbook - eFitmama - Week 3 - Day 4 - Shoulders, Chest, and Abs
Uploaded: 2023-01-01T18:00:59.999Z
Duration: 40 min
Description: Week 3 - Day 4 - Shoulders, Chest, and Abs

Juliana Fanning

Stefanie

I added more reps and sets to get 45 minutes. I am doing this program 75hard. I use your workouts everyday. Thanks!

Abby

Start with a 10-15 minute cardio warm up of your choice

Directions: you will do all exercises in each circuit or superset back-to-back, take a rest, and then repeat for a total of 3 times before moving onto the next set of exercises. Rest time is 45-60 seconds 


Equipment Needed: Medium and Heavier Set of Dumbbells and a bench, step, or mat

Chest press bicycles

Front to side raise

Single arm dumbbell swing to single arm shoulder press

Circuit 1

Lying side crunches

Pike crunch

Superset

10 each arm - lighter dumbbells

Keep core tight as you hold dumbbell static in a front raise

Isometric hold front raise with single arm lateral raise

Chest fly

Alternating crab crunch to bottoms up

Circuit 2

Arnold Press

Underhand grip chest press

Week 3 - Day 4 - Shoulders, Chest, and Abs

Laura

Week 1 - Day 1 - Shoulders and Abs

Great workout! Your sumo squat video wasn’t playing though, just a blurry image 🤷‍♀️

Lisa

Jill

Great workout! Definitely got my heart rate up!! 🥵🤪

Marina

Week 1 - Day 2  - Legs and Glutes

Really loved this one! Even did a few extra reps on some because I liked it so much.

Shaylean Walters

This was tough coming off a leg day but i did it!

Kandice

Week 1 - Day 3 - Full Body

Week 1 - Day 4 - Chest and Back

Jessica

Awesome workout!! Jelly arms 🏋🏼‍♀️💪🏼

Week 1 - Day 5 - Biceps, Triceps, and Abs

Convinced husband to join me (he's in shape) and even he broke a sweat! Although his weights were a bit heavier than mine lol

Hi, I’m doing pretty good with the workout part. Still need help with the macro part. What do you offer for education with macros? Thanks

Shannon

Akira

Week 2 - Day 1 - Full Body

Those Bulgarian split lunges or whatever did me in 🥴😵

Lauren

Week 2- Day 2 - Shoulders and Glutes

Surprised myself and was able to up my weights for the chest press and fly! 🙌🏻

Week 2 - Day 3 - Chest, Triceps, and Abs

First time doing curtsy lunges.. I like the area it targets! The wall sits reminded me of my childhood when my dad would challenge my siblings and cousins against him, even all the kids on his lap. He would still win!

Week 2 - Day 4 - Legs and Glutes

Woo! Those skaters got my heartrate up! I've got sweat dripping off my face after that whole workout.

🔥 biceps and shoulders will hurt tomorrow!

Week 3 - Day 4 - Shoulders, Chest, and Abs

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