Name: Playbook - Kelli Rose - W4/D4 Push - chest, triceps, shoulders
Uploaded: 2023-10-23T12:49:44.765Z
Duration: 75 min
Description: W4/D4 Push - chest, triceps, shoulders

- Lay down on an incline 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

Incline Chest Press

- Lay down on an incline bench with a dumbbell in each hand above your chest
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the slight arc angle at your elbows
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position

Incline Chest Fly

- From a seated position, raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position

Seated Dumbbell Shoulder Press

- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with one hand
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arm’s length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the attachment to the front with a slight bend on the elbow and the palms of the hand always faces down
- Continue to go up until you arm is slightly above parallel to the floor
- Pause for a second at the top
- Lower the arm back down slowly to the starting position
- Complete desired reps then repeat on the opposite side

Cable Front Raise

- 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

Superset

- Set up in a bent over position on top of the bench, placing one hand on the surface for support
- Hold a dumbbell in your opposite hand, with your elbow bent to 90 degrees and your upper arm parallel the the floor
- Exhale as you bring the dumbbell back, extending your arm behind you
- Pause and contract the tricep before flexing at the elbow, lowering the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Tricep Kickback

W4/D4 Push - chest, triceps, shoulders

First workout after surgery, I loved it. It was pretty difficult for my little muscles but cannot wait to see myself at the end of week 4.

Kimberly

Janet

Briana

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 😩

W4/D4 Push - chest, triceps, shoulders

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