Name: Playbook - kennedy nease - chest, tris + shoulders!
Uploaded: 2024-04-01T02:45:48.843Z
Duration: 70 min
Description: chest, tris + shoulders!

today’s push dayy🤭

try to increase the weight used as the reps decrease if you can!🖤

Start light with these!
Push the cables in using your chest

Cable Chest Flies

keep the weights lighter on this one to start! 

push through your tricep, keeping your elbow near your waist. as you come down really squeeze the tricep and come back up slow and controlled. 

do the reps on each side!

Single Arm Tricep Cable Pushdown

hold the rope and stand pretty close to it. keep your elbows in place and use your triceps to push the weight down, bringing the rope out on each side slightly, squeezing your triceps. come back up slow and controlled.

Tricep Cable Pushdowns

slightly incline the bench
elbows turned slightly in
core tight!

Incline Press

do both exercises back to back for 1 set, then rest! repeat for the given number of sets.

lay flat on a bench and drive your shoulders into the bench. bring your elbows in slightly. 

hold the weights up and bring them down, controlled. push out using your chest!

Dumbbell Chest Press

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

superset: chest press + skullcrushers

use core to keep body straight and grounded

push up through the shoulders, then control the entire way down. 

don’t come below shoulder height with your elbows!

Seated Shoulder Press

while standing, engage your core and slightly squeeze your glutes to protect your lower back.

start with the weights by your side and bring the up on the side, not coming higher than your shoulder. imagine your pinky finger leading the movement.

Lateral Raises

chest, tris + shoulders!

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

Leslie

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

chest, tris + shoulders!

More workouts from kennedy nease