Name: Playbook - Gabriella Barrios - Shoulders&Chest
Uploaded: 2023-02-23T20:54:28.148Z
Duration: 50 min
Description: Shoulders&Chest

Shoulder focused shoulder workout with some chest and triceps. I love hitting a big shoulder day that includes at least 2 chest exercises. My goal for my physique is to not grow my chest too wide so this is why I incorporate light chest days along with heavy shoulder movements.

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

Dumbbell seated shoulder press

- Hands shoulder width apart and raise to upper chest level
- lead with your elbow !

Upright row

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement
-10 reps on each side ! Be sure to lift moderate to heavy

Dumbbell front raise

- Stand straight chest up & back straight
- Pull the cable engaging the back of your shoulders keeping a slight bend in your arm and keeping it stiff 
- slow and controlled back to starting position

Single arm cable rear delt fly

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position