Name: Playbook - Katie Becknell - W1/D2 Chest, Shoulders & Triceps
Uploaded: 2024-04-23T23:47:50.749Z
Duration: 60 min
Description: W1/D2 Chest, Shoulders & Triceps

Emily

Mechelle

Amber

Sierra

Kylie

starting this program after finishing Built and i’m feeling so strong!!! thank youuuu <333

Abigail

5x6-8 shoulder press
5x6-8 bench press
4x8-10 lateral raise
4x8-10 front raise
3x12-15 dumbbell chest fly
3x12-15 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 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:
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. 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. You can also use dumbbells if you cannot lift the bar yet!

Bench 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 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

SET UP:
Grab a light weight EZ bar or if your gym doesnt have them / the minimum weight is too much you can also use dumbbells. 

FORM TIPS:
With an overhand grip, grab the bar at about shoulder width apart. Keeping your arms pretty straight (dont fully lock them out, have a very slight bend at the elbow) raise the bar to shoulder height and lower.

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.

EZ Bar Front Raise

W1/D2 Chest, Shoulders & Triceps

My legs were absolutely shaking by the third exercise!!! 🔥

Killer but so good! First 3 sets made me want to vomit but I kept pushing through.

W1/D1 Leg Day 1

Megan Abundis

Tyler

W1/D3 Leg Day 2

Loved this!! Back and Bis is always my fav to train 🤩

Clare

W1/D4 Back & Biceps

thank u queen for destroying me once again

W1/D5 HIIT Cardio & Advanced Core

W2/D1 Leg Day 1

Loving this program so far! Especially the time in between sets helps me tremendously

Morgan

Sarah

W2/D2 Chest, Shoulders & Triceps

W2/D3 Leg Day 2

W2/D4 Back & Biceps

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W3/D1 Leg Day 1

W3/D2 Chest, Shoulders & Triceps

killer.. thanks for another great workout!!

W3/D3 Leg Day 2

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W3/D5 HIIT Cardio & Advanced Core

W4/D1 Leg Day 1

I’m on vacation and hotel gyms are not it

Caitlyn

W4/D2 Chest, Shoulders & Triceps

the glute bridge triset SUPERSET 😩🥹

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W4/D5 HIIT Cardio & Advanced Core

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W5/D2 Chest, Shoulders & Triceps

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I tried walking about the quad tower of terror and my knees almost gave out🫠🥲

W1/D2 Chest, Shoulders & Triceps

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