Name: Playbook - Janet Calderon - W1/D3 Gym Chest & Shoulders
Uploaded: 2024-01-02T12:08:53.938Z
Duration: 60 min
Description: W1/D3 Gym Chest & Shoulders

Jenny

I can barely drive home from the gym lol but I’m feeling stronger 💪🏾

Whittney

Adria

Taylor

Jeannie

Naarah

I think it would be helpful if they kinda showed how much u should be lifting because I never know

Kelsey Owens

Loved it! 🖤🖤 Especially that there wasn’t an insane amount of reps and sets. Looking forward to leg day tomorrow 😄 But it would be nice if there was a feature to keep track of how much weight was lifted.

Feeling stronger everyday 👌🏽💪🏼

Wally

Challenging but rewarding! SO grateful for you & what you’re doing for the people! Looking forward to growing physically and mentally with this app. Thanks Janet! 🌸

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Side Laterals

Assume a seated position in the machine with the handles set at roughly shoulder height.
Grab the handles with a pronated 
Inhale and press directly overhead.
Slowly lower the handles back to the starting position.
Repeat for the desired number of repetitions

Machine Shoulder Press

Superset 1

1.) Start off setting up the weight that you would like to perform for this exercise and making sure that the knee rests are in position for your body to rest upon.

2.) Climb onto the machine and place your knees upon the rest, then once in position push down upon the handles at your sides to lower your body down towards the floor.

3.) Squeeze with your triceps and hold for a count.

4.) Return back to the starting position.

5.) Repeat for as many reps and sets as desired.

Assisted Dips

Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell.
Push the barbell up then immediately rotate it so the hooks turn out. Do not flare out your elbows.
Slowly lower the barbell and pause just above your chest.
Push the barbell back up to the starting position.
Repeat the movement.

Smith Machine chest press

Superset 2

Bend your arms at a 90° angle and keep your elbows at chest level. Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles. Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position.

Chest Fly on Peck Deck

Stand with feet about shoulder-width apart. Keep the back straight and feet planted flat on the floor. Your arms holding weights should hang down.
Hold the dumbbells or bar across the thighs horizontally, palms facing back toward the thighs. Ensure that you have a firm grip.
Brace the abdominal muscles.
Lift the weights upward, inhaling, with arms out in front and palms facing down. Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the arms are approximately horizontal to the floor and feel the contraction in the shoulders.
Return the dumbbells to the starting position at the thighs with a slow and controlled motion while exhaling.
Repeat the exercise for the number of sets and repetitions in your program.

Front Raises

Superset 3

W1/D3 Gym Chest & Shoulders

Malerie

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

Crystal

W1/D2 Gym Back & arms

stace

Favorite of Week 1 so far!! Feeling the booty 🍑

Mariah

W1/D4 Gym legs - glutes

I almost threw up but good times....I survived

Daniela

W1/D5 Gym Abs/HIIT

Now that’s the right way to start the week! Great workout!

W2/D1 Gym Leg Day

Latesha

W2/D2 Back & Arms

Favorite workout so far! Challenging and upper body is in 🔥🔥

W2/D3 Chest & Shoulders

Alexis

Megan

W2/D4 Gym Legs/Glutes

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

W1/D3 Gym Chest & Shoulders

Community

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