Name: Playbook - Heather Watkins - Tuesday (Gym) Shoulders Chest Triceps
Uploaded: 2024-04-28T22:58:34.253Z
Duration: 60 min
Description: Tuesday (Gym) Shoulders Chest Triceps

🥵, but I ran/jogged for 20 min without any knee pain!!

PEAK WEEK — SHOULDERS CHEST TRICEPS 

Main strength movements: 

1. Push ups (if needing to modify some reps from floor push-ups — opt for incline versus knees!) 

2. Z-Press (8-10 rep range - aim to increase weight this week and reps are a bonus, too on the failure aet!) 

Make sure to reference your strength log so that you’re able to reference it back week to week! 

LISS: 15-20 minutes of steady state cardio or aim for 8-10,000+ steps

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

Start on all fours making a tabletop with your body
Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line to the ground.
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm.
Keep your hips high and allow your chest to rest on or come close to the ground.
Push your hips back and up and keep some pressure in your left palm
Hold the position for as long as you need and then switch sides.
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow.
Return your right hand down to the ground back in tabletop.
Repeat on the left side.

mobility - Thread the Needle

Warmup:

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side lateral raises

- 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:

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

DB lying 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)

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

LISS

Optional/Recommended Cardio:

Tuesday (Gym) Shoulders Chest Triceps

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Saturday: Full Body Conditioning

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Robyn

Katelyn Thiele

Happy Monday!! LOVED the new variation for lateral raise 🥵

Olivia Lester

I up’d my weights! Definitely felt the burn!

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Tuesday (Gym) Shoulders Chest Triceps

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