Name: Playbook - Katie Becknell - W4/D2 Chest, Shoulders & Triceps
Uploaded: 2024-04-23T23:47:51.304Z
Duration: 30 min
Description: W4/D2 Chest, Shoulders & Triceps

4x10 chest press
4x10 alternating shoulder press
3x12 chest fly
3x21 lateral raise 21’s
3x12 tricep overhead extension

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 Chest 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. And grab 2 dumbbells. 

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 don’t 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.

For alternating shoulder press, only drop one arm down at a time then switch. 

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 Alternating Shoulder Press

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

FORM TIPS:
Same with the shoulder press, you don’t 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.

For 21’s you’ll start out by lifting both arms however, leave one arm lifted (in an isometric hold) while you do 7 reps with the other arm. On the 7th rep, leave the working arm up and do 7 reps on the other arm. On the 7th rep of that arm, drop both arms and do 7 more reps with both arms.

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 Lateral Raise 21’s

SET UP:
You will only need a single dumbbell for this exercise. 

FORM TIPS:
Hold the dumbbell on one side with both hands and press it up and over your head. Keep your upper arm, from your shoulders to your elbows, straight up and down and keep them stuck there for the entire movement. Press the dumbbell up and stop just before your arms are completely straight. Then lower down 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 Overhead Tricep Extension

W4/D2 Chest, Shoulders & Triceps

Carolina Mateus

Camilla

Toni

W1/D1 Glutes & Quads

Michelle Cranford

shoulders n chest were feelin it today 😭

Amber

Completed all sets for first go 🏋🏼‍♀️

Chloe

W1/D2 Chest, Shoulders & Triceps

Camille

Hallie Saunders

W1/D3 Glutes & Hamstrings

W1/D4 Back & Biceps

Petra

Xhiomara

Could you show an example of how to do a push up

maria

W1/D5 Full Body HIIT (Optional)

The sumo squat to lunge was a new exercise for me and definitely challenging.

Sara

The Bulgarian split squats 😮‍💨😮‍💨😮‍💨

Brandi

W2/D1 Glutes & Quads

The lateral + isolating wasn’t all that clear only had the video for lateral lift

W2/D2 Chest, Shoulders & Triceps

Can’t walk down the steps after this one lol

It was really good, im just not feeling it as much in my glutes? or i don’t think i am.

W4/D2 Chest, Shoulders & Triceps

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