Name: Playbook - Jessica Giselle - Chest, Triceps, Shoulders, and Core
Uploaded: 2022-08-17T06:38:09.949Z
Duration: 45 min
Description: Chest, Triceps, Shoulders, and Core

Todays workout will be focused on chest, triceps, shoulders, and core.

GYM MACHINES NEEDED:
•Bench if available 

SUGGESTED EQUIPMENT (NOT MANDATORY)
2 dumbbells
barbell 
resistant bands
weighted plate 

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

This exercise strengthens the upper body and abdominal. 

-lie flat on your back on a bench
-grip the bar with hands just wider than shoulder-width apart
-when you’re at the bottom of your move your hands are directly above your elbows bring the bar slowly down to your chest as you breathe in
-when doing the press bring your legs up and spread wide 

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!

Barbell press with band pull apart

This exercise helps strengthen the shoulders and and total body strength.

 -extend your arm to push the weight up
-under control slowly lower the dumbbell back to the starting position
-complete all reps on one arm before switching sides.

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 single arm squat to press

This exercise strengthens the shoulders. 

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

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 front raises

This exercise strengthens the triceps.

- lying back on a bench, hold the inner bar of a dumbbell with both hands, arms fully extended and triceps locked.
-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
-pause then return to the start position by contracting the triceps and lats

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 lying down

This exercise strengthens the legs and the shoulders.  

•Hold your squat 
•Bring your arms in and out

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!

Squat Hold and Weighted Plate Shoulder Press

This exercise strengthens core as well as the hips and low back, making them a great move to master for improved.

- lift your feet off the ground, keeping your legs straight at the knee
-bring your legs to a 90 degree angle with the torso, exhaling throughout this upward motion
-while inhaling, lower your legs back down beyond parallel with ground but not so far down that your feet touch the floor

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!

Ab incline leg raises

This exercise strengthens increase spinal flexion and work the core muscles around the torso, thighs, and pelvis. 

-sit on the bench with bent knees and your feet under the padded bar
-cross your arms over your chest, or interlace your fingers around the base of your skull
-lift your torso up to bring your chest to your thighs

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!

Chest, Triceps, Shoulders, and Core

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