Name: Playbook - Grace White - Tuesday | Shoulders & Chest
Uploaded: 2024-02-13T02:02:05.881Z
Duration: 45 min
Description: Tuesday | Shoulders & Chest

Loren

Sandra

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


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Standing or seated dumbbell front raise.
- Assisted bosu pushups

Straight Bar Shoulder Press // Chest Supported Dumbbell Front Raise // Cable Lateral Raise Behind Back
10 reps, 4 sets // 12 reps, 4 sets // 10 reps each, 4 sets

*8 squat presses after completing each set {32 total}*

- 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

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to starting position

Chest Supported Dumbbell Front Raises

- With the outside arm, cable crossing behind your body 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Leaning Single Arm Lateral Raise {Behind the Back}

- 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

Underhand Kneeling Cable Shoulder Press // Seated Dumbbell Lateral Raise // Dumbbell Upright Row
12 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets

*8 squat presses after completing each set {32 total}*

- Start kneeling with the bar at your shoulders, elbows forward with an underhand grip 
- Press the bar straight up overhead
- Lower back to starting position with control

Kneeling Cable Shoulder Press {Underhand Grip}

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raises

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

Dumbbell Upright Rows

Hammer Strength Chest Press Machine // Bosu Push-Ups // Chest Busters
5 reps each, 5 reps both, 4 sets // 8 reps, 4 sets // 15 reps, 4 sets

*8 squat presses after completing each set {32 total}*

- 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

Hammer Strength Machine Chest Press {Alt & Both}

- 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

Bosu Push-ups

- 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

Tuesday | Shoulders & Chest

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