Name: Playbook - Katie Chung Hua - W3/D1 Chest, Shoulders, Tris
Uploaded: 2023-02-20T23:00:59.663Z
Duration: 45 min
Description: W3/D1 Chest, Shoulders, Tris

New week, new workout! Time to switch things up! This week we are starting with Chest, Shoulders, and triceps

Elliptical

- 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
- 2 sets each side

Banded Single Arm Chest Press

- Push up with one arm holding the dumbbell. Use knees if necessary. 3 sets on each side
- 15 reps or until failure on each side 3x

Dumbbell Single Arm Push Up

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Slowly and controlled, lower the weight back to the starting position  
- Work both sides

Cable Single Arm Lateral Raises

- Arms extended above chest
- Bend at the elbow lowering the barbell towards your chest
- Feet can be placed on bench to flatten back and activate core more

Barbell Chest Press

- Arms extended above shoulders 
- Bend at the elbow lowering the barbell towards your head
- Fully extend up contracting your triceps
- Feet can be placed on bench to flatten back and activate core more 
- If it’s too heavy to do 15 reps, use dumbbells

Barbell Skull Crushers

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Return the bar back to starting position

Barbell Upright Row

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

- Bent arms at a 90 degree angle 
- Bring elbows up to shoulder height and return to starting position

Bent Arm Lateral Raise

W3/D1 Chest, Shoulders, Tris

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

Alex

W1/D1 Back & Biceps

W1/D2 HIIT

W1/D3 Rest

W1/D4 Legs

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

W1/D5 Chest, Shoulders, Tris

W1/D6 HIIT

W1/D7 Rest

W2/D1 Back & Biceps

W2/D2 HIIT

W2/D3 Rest

W2/D4 Legs

W2/D5 Chest, Shoulders, Tris

W2/D6 HIIT

W2/D7 Rest

W3/D2 Legs

W3/D3 Rest

W3/D4 HIIT

W3/D5 Back & Biceps

W3/D6 Rest

W3/D7 HIIT

W4/D1 Chest, Shoulders, Tris

W4/D2 Legs

W4/D3 Rest

W4/D4 HIIT

W4/D5 Back & Biceps

W4/D6 Rest

W4/D7 HIIT

W5/D1 Legs

W5/D2 Rest

W5/D3 Back & Biceps

W5/D4 HIIT

W5/D5 Rest

W5/D6 Chest, Shoulders, Tris

W5/D7 HIIT

W6/D1 Legs

W6/D2 Rest

W6/D3 Back & Biceps

W6/D4 HIIT

W6/D5 Rest

W6/D6 Chest, Shoulders, Tris

W6/D7 HIIT

W3/D1 Chest, Shoulders, Tris

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