Name: Playbook - Heidy Espaillat - W3/D2 Chest, shoulders, triceps & abs
Uploaded: 2024-03-13T12:47:04.240Z
Duration: 45 min
Description: W3/D2 Chest, shoulders, triceps & abs

Johanna

Jennifer

Saffron

- Barbell chest press 3 x 12-20
- Chest flies/incline push up 3 x 12-20
- Shoulder press 3 x 12-20
- Face pulls 3 x 12-20
- Triceps pushdowns 3 x 12-20
- Bench dips 3 x 12-20
- Plank with twist 3 x 12-20
- Russian twist 3 x 12-20

- Come down pending at the elbows
- Bring the bar down to the bottom of your chest
- Press the bar up engaging your chest

Barbell chest press

- Hold the dumbbells with your palms facing each other
- With a slight bend at the elbow come down
- Bring your hands back together engaging your chest

Chest flies

- Keep a straight line from you back to your feet
- Engage your chest as you come up

Incline pushups

Superset

- Start with your arms at 90 degrees with your palms facing away from you
- Press the dumbbells above you
- Come down with a controlled motion

Shoulder press

- Hold the rope with your palms facing down
- Pull the rope towards your forehead letting your elbows flare out 
- Engage your back and delts as you pull

Face pull

- Keep your elbows close to your body
- As you extend your arms engage your triceps

Tricep extension

- Place your hands on the bench with your palms facing away from you
- Bend at the elbows to come down
- Bring your legs to make it easier if necessary
- Come down until your arms reach 90 degrees
- Extend your arms engaging your triceps to come up

Bench dips

- Keeping your core engaged rotate your hips
- Focus on your abs

Plank with twist

- Start with your back at 45 degrees 
- Rotate from on side to the other keeping your core engaged

Russian twist

W3/D2 Chest, shoulders, triceps & abs

Friny

Danielle

This was my first time back in the gym in a while. It burns so good 😅

Tata

W1/D1 Leg & glutes

Josy

Yari34

Karen

W1/D2 Chest, shoulders, triceps & abs

Cynthia Balderas

W1/D3 Leg & glutes

Miranda

Dilsa

Renata

W1/D4 Back, biceps & abs

Rita

Lucero

Jayline

W1/D5 Leg & glutes

Patricia

Week 2!!! I love going to gym and having a program to follow. Don’t have to plan or think about it. Just show up and do it!

Rubi

W2/D1 Leg & glutes

Shana

Going heavy second round! Definitely feeling the burn.

Laura

W2/D2 Chest, shoulders, triceps & abs

Maria Paucar

W2/D3 Leg & glutes

Cant wait until I take my progress pictures because your workouts is shreddding me 👏🏼

Keyy✨

Love , love , love how good I feel. 
Getting stronger everyday and feel tighter !

Lorry

W2/D4 back, biceps & abs

I just love your workouts! They’re intense but help me work out all my body 💪🏼

Perla

It was good. The single leg ones, could you indicate how many reps per leg 😃

Phody

W2/D5 Leg & glute

Ericka

My Legs are sooo deadddd !!! Thanks Heidy for the great leg workouts 🔥

Mariana Hela Garza

W3/D1 Leg & glutes

Great workout! My legs feel like noodles now 😆🦵🏼🔥

Great workout! Up my weight 10lbs and felt the difference!!

Jasmin

Claudia

W3/D3 Leg & glutes

Never skip back workout ! 🏋️‍♀️

W3/D4 Back, biceps & abs

Honestly didn’t feel like working out today! I decided to show for myself.

W3/D5 Leg & glutes

Here we go - week 4!! Definitely can see and feel the results of the workouts. Now, I’ve added more weight and incorporated the resistance band during leg & glute days! Thank you for putting this together!

Leslie Dee

W4/D1 Leg & glute

That was a tough one!!! Whewww 💪🏽💪🏽

The best thing , my chest, shoulder and abs are killing me, but worth it ❤️

W4/D2 Chest, shoulders, triceps & abs

Sweat session complete! Heidy’s plan makes it easy to show up and get a workout done!

W4/D3 Leg & glute

W4/D4 Back, biceps & abs

W4/D5 Leg & glutes

Feeling stronger! Half way through the program!

Hala

W5/D1 Leg & glutes

W5/D2 Chest, shoulders, triceps & abs

Eileen

W5/D3 Leg & glute

W5/D4 Back, biceps & abs

Thank you for the kick ass workout! It kicked my ass.

Michelle

W5/D5 Leg & glutes

Mary Estrella

W6/D1 Leg & glutes

Seeing results! Consistency is key! Don’t stop!

W6/D2 Chest, shoulders, triceps & abs

Good Workout!!! Felt the burn... I am on week 6 and see a big difference from when i started😊.... Thank you so much!!!

Shannette

Instead of the Barbell Lunge(I don’t have a barbell) I did split lunges on the Smith Machine and it’s such a killer but effective!

Alex

Love this program - feeling stronger everyday. This format keeps me on track and does all the planning .

W6/D3 Leg & glute

W6/D4 Back, biceps & abs

W6/D5 Leg & glutes

W7/D1 Leg & glutes

W7/D2 Chest,  shoulders, triceps & abs

W7/D3 Leg & glute

W7/D4 Back, biceps & abs

W7/D5 Leg & glute

There’s a huge difference - these workouts has shaped my body and I’m forever thankful to dis’ gurl Heidy!!

VIVIEN BARUELA

🥵Que rico! Es un dolor que disfruto😬los resultados cada vez más notarios💕

W8/D1 Legs & glutes

W8/D2 Chest, shoulders, triceps & abs

Heidy!!! My body started to shut down after the split lunges which I did on the smith machine 😩😂 couldn’t continue the workout! also I did stay up late last night so my body was just not ready for today’s workout. going to rest all day for tomorrow’s workout!

W8/D3 Leg & glutes

Almost done with 8wk Body Shape for the second time!! Woohoooo

W8/D4 Back, biceps & abs

Finished my 8 weeks, first time I have ever stuck to a program, loved it and I am so proud of myself!

W3/D2 Chest, shoulders, triceps & abs

Community

More workouts from Heidy Espaillat