Name: Playbook - Heather Watkins - Shoulders, Triceps & Chest (Gym)
Uploaded: 2024-04-23T23:11:47.732Z
Duration: 45 min
Description: Shoulders, Triceps & Chest (Gym)

Dana

Olivia Lester

Hi Friends! Make sure to warmup 3-5 minutes prior to beginning the workout! 

Walk and stretch prior or select a couple options below and complete 30 seconds each, a few times through! (There are also some dynamic warmups in the warmup section) 

High knees 
Arm circles 
X-stretch 
Jumping Jacks

Don’t forget to let me know how you did! 👊🏼

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

DB shoulder press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height
- 10 per arm

Single arm lateral raise

- 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

Superset:

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

Incline dumbbell chest press

- On a flat bench or the floor 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)

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable tricep extensions

Drop set:

LISS

Optional Cardio:

Shoulders, Triceps & Chest (Gym)

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!

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)

Allison

Amelia Pyles

Angela

Shoulders, Triceps & Chest (Home)

Whew!! Definitely gonna be sore tomorrow😅

Toni Fisher

Mandi

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)

Sara

Hannah

Shoulders Chest & Triceps (Home)

Kandice

Cindy

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!!

Mallory

Back & Biceps (Home)

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

Shoulders, Triceps & Chest (Gym)

Community

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