Name: Playbook - Kelli Rose - W1/D4 Push - chest, triceps, shoulders
Uploaded: 2023-10-23T12:49:44.790Z
Duration: 75 min
Description: W1/D4 Push - chest, triceps, shoulders

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

- Lay down on a flat bench with a dumbbell in each hand above your chest
- Lower the dumbbells down slowly to chest level by flexing the elbows
- Then, as you breathe out, use your chest to push the dumbbells up to starting position

Dumbbell Chest Press

- Grab each handle attachment with a palms forward grip
- Extend your arms by your side with a slight bend on your elbows (You will keep this bend constant through the whole movement)
- Now start moving the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet
- Pause at full contraction of your chest before inhaling as you slowly reverse the motion and return the handles to the starting position

Cable Chest Fly

- Stand with feet shoulder width apart.  Keep your ab as tight as possible (you're using the core to stabilize yourself)
- Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent
- Press the dumbbells up as you rotate the palms of your hands until they are facing forward                                  - Continue lifting the dumbbells until your arms are extended above you in straight arm position
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you

Arnold Press

- Attach a rope attachment to a high pulley
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs
- At the end of the movement the arms are fully extended and perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point

Cable Triceps Extension

- Attach a rope to the top pulley of the cable machine
- Grasp the rope with both hands, turn your back to the machine, holding the rope with your elbows in close to your head and the arms bent, knuckles aimed at the machine
- Exhale as you press the rope forward, extending your arms forward
- Pause and contract the triceps before flexing at the elbows, lowering the weight back to starting position with control

Overhead Cable Triceps Extension

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Dumbbell Front Raise

Superset

W1/D4 Push - chest, triceps, shoulders

Janet

Briana

Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵

Carly

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

W1/D5 Full Body

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

W2/D3 Legs - glutes, hamstrings

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

I love back and shoulders most and enjoy working them

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W1/D4 Push - chest, triceps, shoulders

Community

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