Name: Playbook - Erin Killeen - Shoulders, Chest, Triceps
Uploaded: 2023-04-17T03:50:01.218Z
Duration: 60 min
Description: Shoulders, Chest, Triceps

Lori

Katelin

Amazing pump and I can do everything in my home gym!🤌🏼

Lexi

Gabrielle Alsept

rachelle

Marion

Great lift! Couldn’t hit all the reps but just gives me room for improvement 💪

Maddy

Prob my favorite shoulder workout I’ve ever done

Hope

Kendra

I do all of these movements regularly, but this still felt challenging. Really enjoyed the ordering and set up. Thank you!

Rachel

- Start by lying down with the barbell directly above your chest
- Bring your elbows in slightly 
- Lower the bar down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

- In a seated position with a dumbbell in each hand
- Elbows bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back down to starting position with control

Seated Dumbbell Shoulder Press

- Start by bracing your abdominals
- Tuck your elbows in at your sides and position your feet slightly apart
- Push down until your elbows are fully extended, spreading the rope apart at full contraction
- Keep your elbows close to your body and bend your knees slightly on the pushdown
- Try to keep your back as straight as possible as you push down
- Bend the elbows, returning to the starting position with control

Cable Rope Tricep Pushdown

- Lying on a flat bench, holding dumbbells with your arms extended and palms facing each other
- Keeping the elbows soft
- Lower the dumbbells outward to your sides, opening your chest
- Bring dumbbells back together, squeezing your chest

Dumbbell Chest Fly

- Stand tall, holding a dumbbell in each hand
- With a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse the movement with control back to starting position

Cable Rear Delt Fly

Shoulders, Chest, Triceps

Lindsay

Back & Biceps

Shianne

Katie

Tried this as an intro to the app and dang I can feel the burn. 😁🤗 excited to start one of your programs on Monday!

Beginner Upper Body

That one has me sweating after the first set 😅

Jessica

Kathy

Sandra

Shoulders & Arms

I still can’t curl and had a hard time with the reverse grip because of my limited motion but I still tried

Alicia

Melissa

Carmen

Really liked this one.  Did it as a progressive overload. 🔥🔥🔥🔥

Barb

Arms are definitely feeling this 🤩🤩🙌

Rylie

6x6 Full Upper Body 💀

Olivia Lora

Back & Biceps -
Strength Focused

Shelby

Yesenia

Shoulders

Hillary

Thought this be an easier one but really pushed myself and focused on form and BEST upper body day lately

Shoulders, Chest, Triceps

Community

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