Name: Playbook - Grace White - Friday | Shoulders, Chest, & Triceps
Uploaded: 2024-02-13T02:02:06.035Z
Duration: 45 min
Description: Friday | Shoulders, Chest, & Triceps

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


Pregnancy modifications:
- Bent over rear delt fly instead of chest supported.
- Assisted bosu push ups.
- If flat bench is uncomfortable, do standing dumbbell tricep extensions.

Seated Dumbbell Shoulder Press // Chest Supported Dumbbell Rear Delt Fly // Angled Dumbbell Lateral Raises
12 reps, 4 sets // 10 reps, 4 sets // 10 reps each, 4 sets

*10 squat presses after completing each set {40 total}*

- From a seated position hold two dumbbells at your shoulders, elbows wide
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- With your chest flat on an incline bench and a dumbbell in each hand
- 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

Chest Supported Dumbbell Rear Delt Flyes

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Angled Dumbbell Lateral Raise

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Circuit

Tricep Dips // Lying Dumbbell Tricep Extension // Underhand Tricep Extension
10 reps, 4 sets // 12 reps each, 4 sets // 12 reps each, 4 sets

*10 squat presses after completing each set {40 total}*

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips w/ Feet Elevated

- Lying on a flat bench, arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell across toward the opposite shoulder
- Fully extend up contracting your tricep
- Complete desired reps then repeat on the opposite side

Lying Dumbbell Tricep Extension

- Grab the handles forward of the body with your outside arm
- Extend your arm, engaging your tricep
- Return to the starting position with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension {Underhand Grip}

Incline Dumbbell Svend Press // Incline Dumbbell Chest Press // Bosu Push-Up
8 reps, 4 sets // 8 reps alternating each, 4 sets // 10 reps, 4 sets

*10 squat presses after completing each set {40 total}*

- From incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline Dumbbell Svend Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten your elbows , pressing the dumbbells up
- Focus on engaging your chest as you press

Incline Dumbbell Chest Press

- 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, & Triceps

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