Name: Playbook - Janet Calderon - W3/D3 Gym Chest & Shoulders
Uploaded: 2024-01-02T12:08:54.254Z
Duration: 60 min
Description: W3/D3 Gym Chest & Shoulders

Jeannie

Wally

Samantha

I didn’t like it but I survived. Barely 😩

Lexus

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

Place the seat between the Smith machine and adjust the bar to a height where you can comfortably perform the overhead press.
Then, sit down on the seat and grab the bar with a slightly wider than shoulder-width grip.
Keep your elbows tucked in to protect your shoulder joints.
Now, unrack the bar and press it overhead but don’t fully lock out at the top. Exhale during this portion of the exercise and keep your head straight.
Then, lower the bar until your upper arms are parallel to the floor. Inhale during this portion of the exercise.
Repeat for the desired number of reps.

Smith machine shoulder 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 1

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

1.) Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position.

2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles.

3.) Hold this position for a count then slowly return back to the starting position.

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

Tips :

1.) Keep your shoulders and lower back against the bench at all times during this exercise.

2.) Refrain from bouncing the handles back on the machine.

Machine incline chest press

grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
Standing up straight, adjust your grip so that your hands are about in line with the thighs. Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.2﻿
Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.
Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.
Pause at the top of the lift.
Return the barbell back to the starting position, breathing in as you lower it. 
Repeat the move for your defined number of repetitions.

Upright rows

Superset 2

W3/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

Jenny

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

Whittney

Adria

W1/D3 Gym Chest & Shoulders

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!

Taylor

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.

W2/D5 Gym Abs/HIIT

🔥🔥🔥 Sweating my 🍑 off!! 💪🏽🚨💫

W3/D1 Gym Leg Day

W3/D2 Gym Back & Arms

W3/D4 Gym Leg Day/Glutes

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

Joanne Carrillo

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 !

W3/D3 Gym Chest & Shoulders

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