Name: Playbook - ATO FITNESS by Kayla Rossi - 4.22| CHEST, TRIS, SHOULDERS
Uploaded: 2023-12-06T19:59:20.381Z
Duration: 60 min
Description: 4.22| CHEST, TRIS, SHOULDERS

Great . I struggled a bit to do the number of reps , but was first time in some time going back to chest and triceps. Thanks !

Pierluigi 

Derrik Olmstead

TAWNY

- Start standing or seated on an incline bench between the cables, hands just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline cable chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide push-ups

CHEST TRI- SET

Complete all 3 exercises back to back then rest between rounds

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

Dumbbell overhead tricep extension

- Hold the bar and lower down towards your face 
- As you raise the bar make sure your elbows don't come forward
- Engage your triceps as you go up

Barbell skull crushers

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

TRICEP TRI-SET

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Raise keeping your arms extended
-thumbs up

Side laterals using plates

- Raise until you reach shoulder height
- Lower with a controlled movement
- complete both arms for 1 rep

alternating front raise

SHOULDER TRI- SET

Hold dumbbells in hands. Bring elbows up to 90 degrees and punch hands in and out keeping elbows level with shoulders

Dumbbell punch outs

- 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

4.22| CHEST, TRIS, SHOULDERS

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