Name: Playbook - Katie Becknell - W1/D2 Chest, Shoulders, & Triceps
Uploaded: 2024-04-23T23:47:50.741Z
Duration: 60 min
Description: W1/D2 Chest, Shoulders, & Triceps

Gemma

Megan

This work out was fun to do! I enjoyed it

Maria

Girlllllllllllll my arms are jello omg amazing 👏🏼 I love how these workouts flow so well, I don’t have to go to the opposite side of the gym after each exercise 🙌🏼

Morgan

joy 🩷

i definitely feel the burn but i feel like i also finished it fairly quickly even with doing breaks in between

Johanna

I felt the burn all through out the workout 🥹

Daysha

Itzel Chavez

Lucile

Loving this!! Getting out of a gym funk is so hard but this makes it easy and is motivating!

Noel

Keiona

Amelia

Kimberly

4x8 dumbbell chest press
4x8 dumbbell shoulder press
3x10 dumbbell lateral raise
3x10 dumbbell chest fly
3x10 cable standing face pull 
3x15 cable tricep pushdown

SET UP:
Find a flat bench and grab a set of dumbbells 

FORM TIPS:
Making sure youre wrists are stacked and not bent backwards, slowly start to lower the dumbbells down. Don’t drop your arms directly out to the side, pull them to your sides about 45 degrees. Lower until your upper arm is parallel to the ground (or lower) or the dumbbells reach your chest. 

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

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Bench Press

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 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Shoulder Press

SET UP:
You’ll only need two dumbbells for this exercise. 

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.

Dumbbell Lateral Raise

SET UP:
Grab two dumbbells and find a flat bench. 

FORM TIPS:
Lie flat on the bench, pressing the dumbbells up directly above your chest with a neutral grip (palms facing each other). Again driving your shoulder blades back and down into the bench. 

Slightly bend your elbows and lower the weights down to the sides. Lower down to a comfortable point where you feel a stretch in your chest, aim to get your arms parallel with the floor. Then squeeze your chest to raise the weights back up to the starting position.

WEIGHT:
Increase the weight by 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Dumbbell Chest Fly

SET UP:
Find a cable machine and a rope attachment. You want the cable machine to be at the max height, 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 your arms are extended 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). Stagger your feet for stability and slightly lean back. 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 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Standing Face Pull

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 5-10 lbs each set. If you struggle to get to that last rep or two and you have more sets after, stay at that weight then. If you are a few (2+) reps shy of the last rep, decrease the weight for the next set.

Cable Tricep Pushdown

W1/D2 Chest, Shoulders, & Triceps

Emily

Irina

W1/D1 Glutes & Hamstrings

I give 5 stars but my phone skipped at 1 and couldn't go back

Barely walking out of the gym after this 🔥🔥

I always have trouble targeting my quads - this was perfect! The form suggestions really helped me

Annie

W1/D3 Quads & Calves

Kicked my butt. Regretting that today is a hair wash day after this

W1/D4 Back & Biceps

Sarah Mac

Love the simplicity and intention of this workout⭐️⭐️⭐️⭐️⭐️

Mychal Martinez

kristen

W1/D5 Cardio & Core

Great workout! Have to move touch downs/extensions to Friday because of workout but still legs were SHAKEN

W2/D1 Glutes & Hamstrings

Christian

W2/D2 Chest, Shoulders, & Triceps

Hallie Saunders

Heather

Made me weak!!!! Bloody great sesh 😮‍💨

Simone Vanzati

W2/D3 Quads & Calves

i mean last time i did this i was dying, this week i was doing much heavier weight but i don’t really feel it like i did. last week, what should i do?

Enough to feel a good burn without leaving me depleted for work tomorrow 🤣

W2/D4 Back & Biceps

W2/D5 Cardio & Core

W3/D1 Glutes & Hamstrings

Caity

TYLER

W3/D2 Chest, Shoulders, & Triceps

Thaila

W3/D3 Quads & Calves

W3/D4 Back & Biceps

this was great! i’m just sick i couldn’t complete the full interval real sprints but the ab workout is a killer for sure!

W3/D5 Cardio & Core

Lillie

W4/D1 Glutes & Hamstrings

Abigail

W4/D2 Chest, Shoulders, & Triceps

Adianez

having so much fun perfecting this workout 🤩

Katie

W4/D3 Quads & Calves

Arms are both on fire and feel like jelly

W4/D4 Back & Biceps

W4/D5 Cardio & Core

The lunge+touchdown combo kills me every time

love this program and have gotten so many physique compliments since starting it!

W1/D2 Chest, Shoulders, & Triceps

Community

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