Name: Playbook - Julie Veselkova - Shoulders, chest, & triceps 1/31
Uploaded: 2023-01-31T20:52:57.779Z
Duration: 60 min
Description: Shoulders, chest, & triceps 1/31

First workouts in 3 days. I have missed the gym soooooo much!

Amy Yeary

* on your last set drop the weight by ~50% and go for failure*

- Start by sitting (or standing if you’re short like me) with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Smith machine seated barbell press

*for the last set, drop the weight by ~50% and go to failure*

- Hold a barbell in front of your body, palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keep the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith machine upright row

- Sit with your upper arms at a right angle to the back pad
- Push handles down slowly & controlled

Machine tricep extension

Perform both movements back to back before taking a break

*go heavier each set as you drop reps*

- Start by standing & leaning slightly forward, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest in a hugging motion
- Pause and let your arms return back to the starting position

Cable chest flies

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

Chest fly/ triceps

*try to go heavier each set as you drop reps*

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Slowly & controlled, press out

chest press machine

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

Dumbbell lateral raises

Treadmill incline walk speed 2.5-3, incline level 10-15

Treadmill incline walk

Shoulders, chest, & triceps 1/31

Legs (glutes/hamstrings) 10/30

Back & shoulders 5/10

Glutes & hamstrings 5/8

Leg day - quads 4/26

Back & shoulders 4/25

Glutes & hamstrings 4/24

Legs - Quads 4/14

Shoulders & triceps 4/13

Back & biceps 4/11

Legs (glutes & hamstrings) 4/10

Back & biceps 4/6

Shoulders & triceps 4/5

Legs (glutes & hamstrings) 4/4

Shoulders & triceps 3/24

Leg day (quads) 2/23

Back & biceps 3/21

Glutes & hamstrings 3/20

Full body 3/18

Shoulders, chest, & triceps 3/17

Legs (quads) 3/15

Back & biceps 3/14

Glutes & hamstrings 3/13

Full body 3/11

Quads over glutes any day. I said what I said.

Legs (quads) 3/10

Shoulders, chest, & triceps 3/8

Back & biceps 3/8

Tough at the end. Almost quit and left, but I walked back in and finished.

Legs 3/6
(glute & hamstring focused)

Legs 3/1

Shoulders & triceps 2/28

Back & biceps 2/27

Legs 2/25

Upper body 2/24

Legs 2/22

Shoulders & triceps 2/21

Back & biceps 2/20

Leg day 2/18

Upper body 2/17

Loved the slight Incline for chest! ❤️

Shoulders, chest, & triceps 2/15

Legs 2/14

Back & biceps 2/13

Cardio & core 2/9

Upper body 2/8

Legs 2/7
(glute & hamstring focused)

Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

Love back day! Always a challenge but always glad to do it!

Back & biceps 1/30

Wendy

Legs 1/28

Upper body 1/27

Shoulders, chest, & triceps 1/31

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