Name: Playbook - Joey Miuccio - Chest, shoulders, triceps
Uploaded: 2023-12-29T20:33:18.842Z
Duration: 45 min
Description: Chest, shoulders, triceps

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

Incline DB fly/ reverse fly

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

Incline DB press/ lateral raises

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Holding the weight with your arms at chest and extend up at the top of sit up 
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up/ shoulder press

DB Skull crushers, weighted sit up press

-Hands just inside shoulder width 
- Keep elbow tucked to your side 
- Focus in using triceps

Narrow Push ups

- Place your arms extended by your sides 
- Extend legs straight out 
- Crunch knees in and up towards your chest

Reverse crunches

Narrow push ups, Reverse crunches

Chest, shoulders, triceps

Dallas

Felt very weak and drained today. Once I got to the push ups I didn’t have the strength to get myself up or to keep pushing through

Jason Dodge

It’s an excellent start. It worked really well over a weekend stay in a hotel gym!

Mark

CHEST & BACK

Crazy month of work travel. Exactly what I needed. Thanks Joey!

Daniel

Hotel gym leg day 12/30/2021

Casey

Arms & Shoulders (all cables)

Leg day

Sweating hard and have shaky legs! Great workout!

Samantha

Legs

Push

Didn’t realize a workout with such little equipment could be so brutal 🔥 the burn is real.

Chest, shoulders, triceps

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