Name: Playbook - Hannah West - W9/D5 chest, shoulder and tricep
Uploaded: 2023-04-30T21:57:18.996Z
Duration: 60 min
Description: W9/D5 chest, shoulder and tricep

This workout will target chest, shoulder and triceps. You will need a pair of medium/heavy dumbbells and a bench. 
Finish this workout off with a 20 min run!

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- From a flat 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

- place one knee on a bench
- Hinge forward using the same side arm for support, keeping a bend at your standing knee
- Holding dumbbell in one hand and arm bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position

Dumbbell tricep kickbacks

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell 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 row

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

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!

W9/D5 chest, shoulder and tricep

Hannah

progressive overload

ariel

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