Name: Playbook - Julie Veselkova - Shoulders & chest
Uploaded: 2023-01-09T13:54:07.902Z
Duration: 45 min
Description: Shoulders & chest

I have been struggling at the gym lately so going in and having a set plan has been so helpful for me! I’m excited for my next workout now!!!

kelly

This workout is the perfect burner for shoulders & chest. Feel free to pair up any two workouts to do as a superset

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable lateral raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
-Go heavier each set as you drop reps

Dumbbell seated shoulder press

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release
-Go heavier each set as you drop reps

Machine reverse fly

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement
-If your gym doesn’t have this machine you can perform this movement with dumbbells

Machine lateral raise

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Begin by lying back on an incline bench with dumbbells above your chest
-Angle your elbows slightly down 
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest
-Go heavier each set as you drop reps

Dumbbell incline bench press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Shoulders & chest

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