Name: Playbook - Hannah West - W8/D2 chest, triceps, shoulders
Uploaded: 2023-04-30T21:57:18.971Z
Duration: 60 min
Description: W8/D2 chest, triceps, shoulders

This killer upper body workout with target your chest, tricep, and shoulders! 
Finishing off with a 20-minute run. 

Equipment needed: light/med/heavy dumbbells, bench, cable or long band

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- From a bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

dumbbell chest press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

- having 1 knee on a bench, hinge forward keeping a bend at your knee
- Holding dumbbells in one hand and arm bent to 90 degrees at your side
- Extend your arm engaging your triceps
- Lower back to starting position

**repeat both sides

Dumbbell tricep kickbacks

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up 

**you can also modify these push-ups!! form is more important!

Tricep push up

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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 neutral grip shoulder press

- start with 2 dumbbells by your sides with palms facing each other 
- lift the dumbbells out to the side of you taking a slight pause at shoulder height 
-lower dumbbells back down to your sides 
- lift the dumbbells out in front of you, taking a slight pause at shoulder height

lateral to front raise

You can do this on a treadmill or outside. If you cannot run the full 20 minutes, don't worry! We will get there! 
Start off by walking and warming up for 5-10 minutes and then run as long as you can or are comfortable with. You got this. 
If I am running on a treadmill, I like to put Netflix on so I have some more entertainment and the time flies!

cool down

W8/D2 chest, triceps, shoulders

Hannah

progressive overload

ariel

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