Name: Playbook - Katie Chung Hua - W1/D5 Chest, Shoulders, Tris
Uploaded: 2023-02-20T23:00:59.611Z
Duration: 45 min
Description: W1/D5 Chest, Shoulders, Tris

Very good, I don't know when my wrist is gonna get back to not hurting but its a very good workout!

Alex

Chest, Shoulders and Triceps! Another upper body day with supersets.

Stationary Bike

- Point thumbs down and create small circles 
- Switch direction on second set

Arm Circles

Banded Lateral Raise

- With the end of a band around each hand and around your back
- Perform single arm press with the added band tension

Banded Single Arm Chest Press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Incline Tricep Push Up

- Don't drop elbow below bench
- Put your feet in the bench to flatten back and engage more core

Dumbbell Chest Press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raises

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Superset

- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable Straight Bar Front Raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

Weight Plate Push Out

Weight Plate Upright Row

Weight Plate Tricep Extension

W1/D5 Chest, Shoulders, Tris

Outstanding, great arm and core workout because I'm recovering from a dislocated wrist!

W1/D5 Chest, Shoulders, Tris

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