Name: Playbook - Greg Jones - Day 4 // Shoulders, Chest, Triceps & Abs
Uploaded: 2021-03-20T16:52:51.983Z
Duration: 60 min
Description: Day 4 // Shoulders, Chest, Triceps & Abs

Jarrad

1.Start by holding the plate in front of your thighs, arms extended. 
2.Raise the plate up to head height - at the top, add a twist. 
3.On one rep, twist clockwise, the next rep, twist anti-clockwise. 
4. Option - rep out at the end by taking the plate up and over your head, going to failure.

Plate Front Raise With Twist

1. Position dumbbell in front of the pelvis with elbow slightly bent. 
2. Grasp stationary object with another hand for support. 
3. Bend over with hips and knees bent slightly. 
4. Raise upper arm to side until elbow is shoulder height.

Single Arm DB Raises

1. Lie flat on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench. Your head and back should remain firmly pressed into the bench throughout the exercise.
2. Ask a spotter to hand you the 2 dumbbells, or gently pick them up from the floor and hold 1 in each hand.
3. Lift arms above the head so they’re extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other.
4. Inhale and slowly lower dumbbells in an arc motion until they’re in line with the chest. Your arms will be extended to the sides but not locked out. Don’t drop your arms lower than your shoulders.
5. Exhale and slowly press the dumbbells up in the same arc motion.

Dumbbell Chest Fly

1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top.
3. Continue to push the dumbbells together while lowering them under control as far as comfortably possible.
4. Once the dumbbells touch your chest, push them back to the starting position.
5. Repeat for the desired number of repetitions.

Close Grip Dumbbell Press

Chest Superset

1. Hold a dumbbell in each hand and sit on a bench with back support.
 2. Plant your feet firmly on the floor about hip-width apart.
3. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
 4. Pull your abdominals in so there is a slight gap between the small of your back and the bench.
 5. Place the back of your head against the pad.
6. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.

Shoulder Press

1. Set up a bench at an incline of 30-45° and sit with your feet flat on the floor and your back on the bench.
2.  Lift the dumbbells to chest height with your palms facing forwards.
3.  Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement.
4.  Don't let the dumbbells touch.

Dumbbell Chest Press

1. Grasp a bar above your head.
2. Tilt your pelvis slightly backward. 
3. Raise your legs to the level you can do with good form.
4. Slowly lower your legs back down to vertical, inhaling. 
5. Do 10 repetitions in a set—or as many as you can manage

Day 4 // Shoulders, Chest, Triceps & Abs

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