Name: Playbook - Janet Calderon - W2/D3 Chest & Shoulders
Uploaded: 2024-01-02T12:08:54.106Z
Duration: 60 min
Description: W2/D3 Chest & Shoulders

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

Mariah

Whittney

Latesha

Adria

Joanne Carrillo

Jeannie

Seeing the difference and I like it 👌🏽

Wally

Samantha

Lexus

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

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

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Dumbbell Shoulder Press

Superset 1

Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.
Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

Dumbbell incline Chest press

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 2

Chest Fly on Peck Deck

Reverse fly on peck deck

Superset 3

W2/D3 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

Jenny

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

W1/D3 Gym Chest & Shoulders

stace

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

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!

Taylor

W2/D1 Gym Leg Day

W2/D2 Back & Arms

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.

W2/D5 Gym Abs/HIIT

🔥🔥🔥 Sweating my 🍑 off!! 💪🏽🚨💫

W3/D1 Gym Leg Day

W3/D2 Gym Back & Arms

W3/D3 Gym Chest & Shoulders

W3/D4 Gym Leg Day/Glutes

Tougher than I expected, I look forward to strengthening my core more! 💪🏾💜

W3/D5 Abs/HIIT

The smith machine Bulgarian squats were tricky but I got it! I see myself getting stronger!🤌🏾💪🏾

My legs. Them Bulgarian squats are devils work cause wtf 🤬

Tough workout! But it was great definitely wanted to stop but I kept hearing your little voice in my head “don’t cheat your workout” lol

Brittani

W4/D1 Gym leg day

Anais

W4/D2 Gym Back & Arms

What a workout had to push the last reps but got it done 💪🏾!!!!!

Hard getting back in the rhythm but feels great 💪🏼💪🏼

W4/D3 Gym Chest & Shoulders

Those curtsy lunges caught me off guard lol, I didn’t realize how much balance it required!

W4/D4 Gym Legs/Glutes

I loved the compound explosive movements !

W2/D3 Chest & Shoulders

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