Name: Playbook - Grace White - HOME | Tuesday | Shoulders, Chest, & Back
Uploaded: 2024-04-08T19:28:14.689Z
Duration: 45 min
Description: HOME | Tuesday | Shoulders, Chest, & Back

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

Include 20 minutes cardio of your choice (check out our HIIT program for bodyweight cardio!).

Pregnancy modifications:
-none

- Hold a dumbbell in each hand, arm bent to 90 degrees
- Externally rotate the dumbbells out to your sides, keeping your upper arm tucked to your sides
- Internally rotate the dumbbells back to starting position

Chest Busters

- Attach the resistance band high in the frame
- Stand with your back to the door, holding the handles with one hand
- Press the handle forward, engaging your chest
- Release the band back to starting position by bending your elbow
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Chest Press {Door Mounted}

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Bring the dumbbells from the sides (top of lateral raise position) to forward of the body (top of front raise position)
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raise to Front Raise

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell Seated Shoulder Press {Neutral Grip}

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row {Double}

- Attach the resistance band low in the frame
- Hinge forward at the hips, holding the handles with one hand
- Row the handle back toward your body, engaging your back
- Release the band back to starting position
- Complete desired reps then repeat on the opposite side

Resistance Band Single Arm Bent Over Row {Door Mounted}

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Rear Delt Fly w/ Resistance Band

HOME | Tuesday | Shoulders, Chest, & Back

HOME | Monday | Legs

HOME | Tuesday | Back & Biceps

HOME | Wednesday | Legs

HOME | Thursday | Chest & Triceps

HOME | Friday | Shoulders

HOME | Saturday | Legs

4/29 Monday | Legs

4/30 Tuesday | Back & Biceps

5/1 Wednesday | Legs

5/2 Thursday | Chest & Triceps

5/3 Friday | Shoulders

5/4 Saturday | Legs

Shaima

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

Good cardio  need to do more of these workouts this is my weakness

Tina Scott

HOME | Tuesday | HIIT

Nancy

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

HOME | Tuesday | Shoulders, Chest, & Back

Community

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