Name: Playbook - Kelli Rose - W3/D4 Push - chest, triceps, shoulders
Uploaded: 2023-10-23T12:49:44.921Z
Duration: 75 min
Description: W3/D4 Push - chest, triceps, shoulders

- 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 the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles 
- Push the handles away from you as you flex your pecs and you breathe out
- Hold the contraction for a second
- Now bring the handles back towards you as you breathe in

Seated Chest Press

- Stand with your entire body tight and rigid. Hold a barbell just above your upper chest, hands slightly wider that shoulder width
- Now think of an imaginary straight line drawn from the elbows through the wrists and hands and into the ceiling
- Keeping your core braced, your head and chest up, extend through the elbow to press the barbell directly overhead
- After pausing at the top, return the bar to the starting position

Military Press

- Stand tall, holding the barbell with an overhand grip
- Use your side shoulders to lift the bar as you exhale
- The barbell should be close to the body as you move it up
- Your elbows should drive the motion
- As you lift, your elbows should always be higher than your forearms
- Pause at the top of the movement, then slowly lower the bar back down to the starting position

Upright Row

Superset

- Lie flat on a bench with a dumbbell in each hand (palms facing each other)
- Position the dumbbells over your chest with arms straight and a neutral hammer grip on the handles
- Inhale and brace your core, glutes and grip
- Keeping the upper arms stationary, lower the weights by allowing the elbows to flex
- Flex the triceps and return the weights to the starting position

Triceps Skull Crusher

- 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

W3/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

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

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 😩

W3/D4 Push - chest, triceps, shoulders

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