Name: Playbook - Heather Watkins - Shoulders, Chest & Triceps (Home)
Uploaded: 2024-04-23T23:11:46.940Z
Duration: 35 min
Description: Shoulders, Chest & Triceps (Home)

Wowza! Arms shaking especially after the dips!

Michelle Reynolds

I can’t really do push-ups yet. Not a good form one.

Redid this lift to kickstart another week!

Olivia Lester

So happy to swipe finished on this one!!! 😅

Mandi

Cindy

Allison

Was a great Day 1! The push ups in end were a killer once we got to that point! Ha

Tiffany

Better late than never! Feeling the burn! 💪🏼🔥

Christine Jones

Sara

Maggie

MELISSA HARRIS

First day using your programming…..I’m tired of trying to come up with things on my own!!  My arms definitely feel it ❤️

Valerie

Erin

Sarah

Hannah

Mallory

Amanda McClure

Katie Stagner

Amber

Upper body Strength Day - Focus and prioritize using challenging weights! The last couple reps for each movement should be difficult for you to complete!

Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your tricep

Arm circles

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press

Warmup:

Complete each movement back to back, rest for the designated time at the end!

- Press dumbbells up 
- Reach full extension and come down with a controlled motion while alternating sides 
- Keep core engaged

Seesaw dumbbell shoulder press

- Slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Bent over fly

- 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

Triset:

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

DB Lateral Raises

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Superset:

- Lying on bench or floor 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB lying chest press

- Lean slightly forward placing more tension on your chest

Tricep Dips

Alternate between floor and incline push-ups. floor + incline = 1 rep

Incline to floor push-ups

Finisher:

Shoulders, Chest & Triceps (Home)

Feeling like jello, so I’m know I’m doing something right! 💪🏼😅

Kayler

Ashley

Shoulders on 🔥🔥🔥! Loved the new moves!

Lindsey

Shoulders & Back (Home)

Amelia Pyles

Angela

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Kendra

Shoulders, Back & Core (Home)

Push ups have and always will be my weakness but I’m determined to get better at them 💪🏼

Mandy

Let’s just say I picked the wrong workout for it to be hair washing night 😂👌🏻💪🏼

Melissa Watson

Total Arms & Abs (Home)

Dead! But I’m back! 🤷🏼‍♀️👌🏻

Shoulders Triceps & Core (Home)

Shoulders Chest & Triceps (Home)

Dana

Shoulders, Triceps & Chest (Gym)

Kandice

Loved the sprint finisher 👏🏽👏🏽

Shoulders, Chest & Triceps (Gym)

I loved this one! I have started to really like manmakers!

Lana Scherer

Did my hanging leg raises without the back this time

Total Upper Body (Gym)

😅😅 arms are shaking after that one!!

Back & Biceps (Home)

I surprised myself by being able to do the tricep dips! Loved the HIIT at the end!!

Shoulders, Chest & Triceps (Home)

Community

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