Name: Playbook - Jordynn Mutchler - TUESDAY | chest, tris, shoulders -gym
Uploaded: 2024-06-30T17:54:04.975Z
Duration: 45 min
Description: TUESDAY | chest, tris, shoulders -gym

Walk outside or on treadmill for 5 minutes

Warm up: walking

Core engaged, lift weights to the side with a small bend in the elbow. 
Return the weights back down and lift them in front, making sure your neck is relaxed and there is a little bend in your elbow

*don’t lock elbows, it can cause injury

Lateral raise + front raise combo

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- grab your weights and Jump up in the air
- place weights back on the ground and repeat move

Weighted Burpee

Set 1

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Set 2

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Set 3

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Overhead press right arm
Overhead press left arm
Press both 

Overhead press left arm
Overhead press right arm
Press both 

Repeat and alternate which arm you start with each time

TUESDAY | chest, tris, shoulders -gym

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