Name: Playbook - Katie Becknell - W1/D2 CHEST, SHOULDERS & TRICEPS
Uploaded: 2024-04-23T23:47:50.746Z
Duration: 60 min
Description: W1/D2 CHEST, SHOULDERS & TRICEPS

i don’t think i’ve ever pushed myself so hard on arm day!! i loved this workout!

Camille

Jaiya

Elle

Completed workout at home, so had to change things up a bit! Ended with a core workout … shoulders and core on 🔥🔥

Lynne

Nicole

Lobna

Becca

shoulder press
bench press
lateral raise
kneeling cable face pull
chest fly
tricep pushdown

SET UP:
Find an incline bench, one that has an adjustable seat. Set it to a position that is about 60 degrees, above 45 but below 90. 

FORM TIPS:
To get the weight up, set the dumbbells on each of your legs and one at a time push the dumbbell up with your leg. Similar to the bench press you want to pull your shoulder blades back and down with a slight arch in your back. 

On the descent you dont want your arms to be directly out to the side, they should be at a slight angle, about 20-30 degrees forward, and bring the dumbbells down to where they almost touch your shoulder, then press up.

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 6-8
If you get 8 reps, more up in weight
If you get 7 reps, stay at the same weight
If you get 6 reps or less, move down in weight

Dumbbell Shoulder Press

SET UP:
Find a bench press (bench attached to a rack with a barbell) or if the barbell alone (45 lbs) is too heavy go to a regular bench and use dumbbells 

FORM TIPS:
Lie flat on your back, place hands slightly wider than shoulder width apart. Lift your upper body slightly to pull your scapulas (shoulder blades) back and down, essentially squeezing your shoulder blades together. Arch your back slightly and plant your feet flat on the ground (add two plates on the ground for youre feet if the bench is too high). 

Unrack the bar and stack the bar over your shoulders, making sure youre wrists are also stacked and not bent backwards, and slowly lower the bar down to the bottom of where your bra is. This is not a straight up and down movement, the bar should move on a slight diagonal. 

Think about pushing yourself into the bench as opposed to pushing the bar away from you. And drive your feet into the ground while keeping your hips on the bench. 

WEIGHT:
ALWAYS Start with the bar as a warm up then increase the weight by 2.5-5 lbs each set. 

REP RANGE: 6-8
If you get 8 reps, more up in weight
If you get 7 reps, stay at the same weight
If you get 6 reps or less, move down in weight

Bench Press

SET UP:
You’ll only need two dumbbells for this exercise and a place you can sit. 

FORM TIPS:
Same with the shoulder press, you dont want to lift your arms straight out to the side. Your arms should be angled about 20-30 degrees in front of you. Pull your shoulder blades back and down and initiate the lift with your elbows.

Your arms should be slightly bent and should never lift higher than your shoulders.

Doing these seated should be slightly more difficult than standing as you cannot use any momentum / help from the rest of your body!

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Seated Lateral Raise

SET UP:
Find a cable machine and a rope attachment. You want to position the cable machine to slightly above your head height when kneeling, to adjust the height (for most cable machines) there should be a lever directly to the side of it that you can pull out and move it up and down to your desired position. 

FORM TIPS:
Grab each side of the rope with your thumbs pointed down and palms facing each other. 

Step back enough that when you kneel down and extend your arm there is slight tension on the cable. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Pull your shoulder blades back and down. When you pull, you want your hands to end up at about the same level as your forehead. But you dont want your hands to end up right next to your ears, there should be a few inches between the side of your head and your hands.

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Cable Kneeling Face Pull

SET UP:
Find a cable machine that has two arms that you can adjust to different heights and widths. If your gym doesn’t have one or it is taken you can also do these with dumbbells at a decline bench or do regular chest flies on a flat bench!

Set the cables to about a foot taller than yourself and adjust the width so that you can fully extend your arms out to the sides.  

FORM TIPS:
Take a few steps forward from the machine, you want to make sure there is tension when you are in the starting position (arms slightly behind the back) Slightly hinge forward at the hips and pull your shoulder blades back and down. Push your arms on a slight diagonal downward, keeping your arms almost completely straight with a slight bend at the elbow, until your hands meet.

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 8-10
If you get 10 reps, more up in weight
If you get 9 reps, stay at the same weight
If you get 8 reps or less, move down in weight

Decline Cable Chest Fly

SET UP:
Find a cable machine and a rope attachment. You want to position the cable machine to the highest position.  

FORM TIPS:
Grab each side of the rope with your thumbs pointed up and palms facing inward. Pull shoulder blades back and down and press the handles down to the starting position of the movement. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Your upper arm (from your elbow to shoulder) should be glued to your sides and not move throughout the movement, only the forearms will move your arms from 90 degrees to straight. 

Think about only pressing the rope down with your triceps and really squeeze them to get you to that bottom position.

WEIGHT:
Increase the weight by 2.5-5 lbs each set. 

REP RANGE: 12-15
If you get 15 reps, more up in weight
If you get 13-14 reps, stay at the same weight
If you get 12 reps or less, move down in weight

Cable Tricep Pushdown

W1/D2 CHEST, SHOULDERS & TRICEPS

so tough! hated it while it was happening, loved it after though!

Claire

Hannah

amazing burn! especially with the glute hyperextensions

W1/D1 LEG DAY 1

Amanda

It was great! My only suggestion would maybe be having an alternative workout for the split squat because some people may not have access to a smith machine. My alternative was using resistance bands to support the bar in place! 😊

Bailey Taylor

W1/D3 LEG DAY 2

Emily

W1/D4 BACK & BICEPS

Paula

W1/D5 LEG DAY 3

i cannot do the hyper extensions so it would be nice to have an alternative

Ashley

W2/D1 LEG DAY 1

W2/D2 CHEST, SHOULDERS & TRICEPS

W2/D3 LEG DAY 2

W2/D4 BACK & BICEPS

more options. some exercises the machines and pieces are so far from each other, and i have lower back pain so some are hard to do

W1/D2 CHEST, SHOULDERS & TRICEPS

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