Name: Playbook - Jessica Giselle - Chest, Triceps, Shoulders, and Core
Uploaded: 2022-08-17T06:38:09.936Z
Duration: 45 min
Description: Chest, Triceps, Shoulders, and Core

Well done on putting together such a great program

Nova

Todays workout will be focused on chest, triceps, shoulders, and core. 
We will incorporate abs on a daily basis.

GYM MACHINES NEEDED:
•Bench if available 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
barbell
bench  
Mat

This equipment is not mandatory, but they are what I use for my workouts to get the best result.

This exercise strengthens your chest, shoulders, and triceps, hitting each side of the body independently. It increases the size and strength of the upper portion of your chests. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Do three sets of 12-16 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Incline Shoulder Press

This exercise strengthens and tones the back of your upper arm.

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
- 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

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Overhead Tricep Extension

This exercise strengthens and tones the chest and shoulders.

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
-Stand up tall with your feet shoulder-width apart. 
-Keep 1 dumbbell in each hand.
-Bring your arms up straight in front of you so they’re at chest level, palms facing each other.
-Extend arms out to the sides, until your arms are extended. 
-Keep arms at chest level the entire time.
-Bring them back to center. 

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Standing Dumbbell Fly

This exercise strengthens your chest, back, shoulders, and arms. They help increase your overall upper body strength. 

- Use 5-10lb dumbbells for beginner/intermediate, 12lb for advanced
-Begin with your hands on dumbbell and feet elevated on a bench
- Lower chest towards the ground
- Extend elbows to push back up
- While standing do a shoulder fly 
-1 push-up and 1 fly equals one rep

Do three sets of 12-16 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Decline Push Ups w/ Shoulder Press

This exercise strengthens your chest abdominal movement. 

- Use a 20lb barbell or if you like just use the bar 
-Begin by laying down on floor or bench 
-Bring the barbell to your hips first then pop it into a press and position the barbell so your eyes are directly underneath the bar
-Set up your hands evenly about shoulder width apart.
- Bring your legs out straight and as you bring your legs up,  bring the bar down. Chest up and down. Up.
- Make sure you don’t arch your back,  keep that lower back pressed down. 
-Only bring your feet down far enough that allows you to maintain that lower back pressed into the ground. 
-And if you find that’s too challenging, feel free to curl your knees in, instead of bringing them down straight.

Do three sets of 15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Ab Lying Leg Raise to Barbell Chest Press

This exercise strengthens the core, sculpts the waist, and tones the abdominal wall.  It targets both the abs and the oblique muscles.

•Lie flat on your back with your knees bent.
•Cross your right leg on top of the left knee, and support your head with the left hand.
•Crunch and bring your left elbow across your body and toward the right knee.
•Repeat for as many reps as you can and switch sides.

Do three sets of 20 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Ab Cross Crunches

Chest, Triceps, Shoulders, and Core

Mandie

Perfect workout for getting back into the swing of things. Talk about booty work 😏

Rainne

Lindsey Baker

Booty, Legs, & Abs (Heavy)

Hard, but totally worth it. Thank to you!!

Fernanda

I loved the workout. I hurt my ankle so I skipped the burpee’s. I broke a sweat and I felt the burn which is all that matters.

Chest, Triceps, Shoulders, and Core

Community

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