Name: Playbook - Jessica Giselle - W1 D2: Chests, Triceps, Shoulders, Upper Abs
Uploaded: 2022-08-17T06:38:10.066Z
Duration: 60 min
Description: W1 D2: Chests, Triceps, Shoulders, Upper Abs

That didn’t even feel like an hour! Great workout, now for LUNCH! 👋😘

Sarah

Love your instruction videos and workouts!

Anna

This is good exercise but I don’t think this all arm exercise should be in running

Jülide M. Çelebi

Shaina

Muscles worked: Chests, Triceps, shoulders, abs. 

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

For ab workouts do 12-20+ reps

- 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

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

Dumbbell front raises

- 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

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

Dumbbell lateral raises

- 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

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

Dumbbell decline push ups with shoulder press

Bench dips

Goal: 3-4 sets, 12-20 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

Barbell press to Leg raise

Ab long arm crunches

-Start on your back in a tabletop position with your legs up and bent at 90 degrees. 
-Extend your arms to your side and pull your abs in and up. 
-Crunch up and pump your arms up and down quickly 
-Take 5 short breaths in and 5 breaths out.
-Aim to pump your arms 100 times.

Goal: 3-4 sets with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!

Ab 100s

W1 D2: Chests, Triceps, Shoulders, Upper Abs

Starting your program today. ❤️💋 Looks like I found my new favorite trainer. Thank you for being a part of Playbook. See you tomorrow. God Bless.

Katya

W1 D1: Booty, Legs, Lower Abs

Great workout! Now to eat breakfast, shower and to run my errands. Feeling like a super star ❤️💋 thank you. God Bless. I’m not sure if I sent this message twice. If I did I’m sorry 😆

W1 D2: Chests, Triceps, Shoulders, Upper Abs

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