Name: Playbook - Heather Watkins - Shoulders Chest & Triceps (Home)
Uploaded: 2024-04-23T23:11:47.157Z
Duration: 35 min
Description: Shoulders Chest & Triceps (Home)

Sara

Hannah

Ashley

Jessi

Lacie Fallin

This upper body day we are working shoulders, chest and tricep exercises - these are all muscles that we utilize to push things 💪🏼

WARM UP: Before you begin training, make sure you properly warm up and activate the muscles - this is so important!

Standalone - these are single exercises with the goal to push ourselves a little more in the weight we use. We typically select HEAVY weight here so the last 2-3 reps for each set should be difficult to complete. You should notice a slower rep here. If you're getting to the last 2-3 reps with ease, you can lift heavier! ;) A way for this to be a challenge is to SLOW DOWN your reps for the next set.

Supersets - you’ll perform these back to back, rest for the designated time and then repeat for the set amount of reps.

Drop set - you’ll have one set of high reps. Start with your heaviest dumbbells and complete as many reps as you can while prioritizing good form. When form starts to drop, lower your weight and complete more reps. You’ll continue to reduce the weight as needed until you complete the 30 reps. Little to no breaks in between besides switching dumbbells!

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

- Start standing with your feet together.

- Forward fold with straight legs, and place your hands on the floor.

- Walk your hands out until you are in a plank position with shoulders over your wrists.

- Walk your hands back in toward your feet, keeping your legs as straight as possible.

-Roll back up to a standing position, with control.

Inchworm

Activation Warmup

- Stand in a stable position
- Bring the dumbbells up in a circular motion above your head and back down
-Slow and controlled motion
- You’ll likely use lighter - moderate weight for this exercise

Around the World shoulders

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Superset:

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

DB shoulder press

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB lying chest press

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Dumbbell skull crushers

- 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

Drop Set:

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Finisher:

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

Shoulders, Chest & Triceps (Home)

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

Kayler

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)

Dana

Shoulders, Triceps & Chest (Gym)

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 Chest & Triceps (Home)

Community

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