Name: Playbook - Julie Veselkova - Shoulders, chest, & triceps 2/15
Uploaded: 2023-02-15T23:02:57.474Z
Duration: 50 min
Description: Shoulders, chest, & triceps 2/15

Loved the slight Incline for chest! ❤️

Amy Yeary

Speed 2.8 - 3.2, incline level 8-12 
No hands

Treadmill walk

Perform both movements back to back before taking a break

- Adjust the cable height to the lowest possible
-Grab the cable and bend slightly at the elbow
-Slowly & with control raise your arm just above your shoulder
-Release and repeat

Single arm lateral raise

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Shoulders & triceps circuit

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

- 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 barbell press

Perform the heavy chest press followed by the chest flys before taking a break

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

-Begin by lying on the floor  or a bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest, keeping a slight bend in your elbows

Dumbbell chest press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

Chest circuit

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

Machine tricep extension

Hold the dumbbells in front of you with palms facing toward you
- Maintain a bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Alternating arms for 10 on each side

Dumbbell alternating front raise

Shoulders, chest, & triceps 2/15

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

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

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

Shoulders, chest, & triceps 1/31

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

Shoulders, chest, & triceps 2/15

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