Name: Playbook - Grace White - Friday | Shoulders & Chest
Uploaded: 2024-02-13T02:02:05.999Z
Duration: 45 min
Description: Friday | Shoulders & Chest

Loveee upper body workouts, shoulders are poppin! 👀💪

Katlyn

Skylar

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs
Tuesday: Back, Biceps, & Triceps
Wednesday: Legs
Thursday: HIIT Day
Friday: Shoulders & Chest
Saturday: Legs
Sunday: Rest Day


Pregnancy modifications:
- Shoulder press instead of shoulder push ups.
- Assisted bosu push ups.
- If flat bench is uncomfortable, utilize incline bench.

Straight Bar Shoulder Press // Bent Over Dumbbell Rear Delt Flyes // Shoulder Push-Up
10 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets

*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Straight Bar Standing Shoulder Press

- Hinge forward with a dumbbell in each hand, palms in
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Flyes

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Shoulder/Pike Push-ups

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Seated Around the Worlds // Modified Dumbbell Upright Row // Dumbbell Lateral Raise
8 reps each, 4 sets // 10 reps, 4 sets // 10 reps each, 4 sets

*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- From a seated position
- Keeping a slight bend at the elbow
- Raise/arc the dumbbell outward and upward until you reach overhead 
- Lower with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Dumbbell Seated Single Arm Around The Worlds

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells outward and up to just outside the shoulders, leading with your elbows 
- Lower the dumbbells back down to starting position

Dumbbell Upright Row {Modified}

- Stand holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

Flat Bench Dumbbell Chest Press // Flat Bench Dumbbell Chest Press Neutral Grip // Bosu Push-Ups
10 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets

*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position 
- Focus on engaging your chest as you press

Flat Dumbbell Chest Press

- Begin by lying supine on a flat bench with dumbbells above your chest, palms in
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position 
- Focus on engaging your chest as you press

Flat Dumbbell Chest Press {Neutral Grip}

- Start with your hands just outside the shoulders on the base of the Bosu
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Friday | Shoulders & Chest

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