Name: Playbook - Heather Watkins - Tuesday (Home) Shoulders Chest Triceps
Uploaded: 2024-04-28T22:59:14.181Z
Duration: 35 min
Description: Tuesday (Home) Shoulders Chest Triceps

Olivia Lester

SHOULDERS CHEST TRICEPS

Main strength movements: 

1. Push ups

2. Z-Press

Make sure to reference your strength log. Not many changes to rep/sets this week from the first - treat week one as your baseline and aim to improve form, slow reps and increase weight if you’re able. 

Recommended cardio: 15-20 minutes steady state cardio

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

- Raise the dumbbells until you reach shoulder height, one arm in a front raise and the other arm in a lateral raise at the same time 
- Lower with a slow and controlled movement

L 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:

Single arm chest press + other arm + full lying chest press = 1 rep

Chest Press Complex

- 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

While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.

Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.

Reverse the motion, turning it all the way to the opposite side.

Repeat for the recommended amount of repetitions.

Car drivers

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Finisher:

LISS

Optional/Recommended Cardio:

Tuesday (Home) Shoulders Chest Triceps

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

You totally kicked my butt today on his workout! 🥵🥵

Robyn

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

MELISSA HARRIS

Sara

Marca

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

Katelyn Thiele

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

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

Morgan

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

Tuesday (Home) Shoulders Chest Triceps

Community

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