Name: Playbook - Katie Chung Hua - W5/D6 Chest, Shoulders, Tris
Uploaded: 2023-02-20T23:00:59.789Z
Duration: 45 min
Description: W5/D6 Chest, Shoulders, Tris

Alex

NEW chest, shoulders, and tricep workout today! Exercises getting a little more challenging. Keep pushing yourself

Incline Treadmill Walk

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

Arm Circles

Banded Lateral Raise

- Start by standing tall, with feet staggered, and a cable handle in one hand
- align working side with cable
- engage core
- Slowly press forward and control back 
- Work both sides

Cable Single Chest Press

- Keep your arms extended, hands shoulder height 
- Focus on your rear delts and relaxing traps during the movement

Cable Reverse Delt Flys

Make sure to note that the incline push ups are different from week 1's tricep pushup. If 15 is too hard, bend your knees on either exercise for additional support

- Start with your hands on a bench or box
- Perform a controlled push-up 
- Keep your core engaged

Incline Push Up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips

Superset

Cable Rope Upright Row

Cable Rope Overhead Tricep Extension

Front Dumbbell 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

W5/D6 Chest, Shoulders, Tris

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

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!

W5/D6 Chest, Shoulders, Tris

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