Name: Playbook - Heather Watkins - Tuesday (Home) Shoulders Chest Triceps
Uploaded: 2024-04-28T22:58:32.286Z
Duration: 35 min
Description: Tuesday (Home) Shoulders Chest Triceps

Boulder shoulders 👊🏽👊🏽 Happy Monday crew!!

Olivia Lester

PEAK WEEK! 

SHOULDERS CHEST TRICEPS

Main strength movements: 

1. Push ups (can you get more reps for the failure set? For any reps they aren’t full floor push-ups - do incline to modify instead!)

2. Z-Press (Can you keep the same weight as previous weeks with a few more reps for the failure set of increase your weight for any set? Both are ways to progress!)

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

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

(alternative) Incline 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:

- 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)

- 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:

LISS

Optional/Recommended Cardio:

Tuesday (Home) 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

Sara

Marca

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

Tuesday (Home) Shoulders Chest Triceps

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