Name: Playbook - Kyla Ritchie - Chest, Shoulders & Triceps
Uploaded: 2021-01-18T11:49:41.910Z
Duration: 45 min
Description: Chest, Shoulders & Triceps

Mareena Romanello

Skye

Jennifer

Andrea

Jenn

Katie

Flor

The dips and bench push up amraps got my arms turn into jello😅

Kristine Brown

Would like to see my expertise moves... seemed very basic...

Kristel

We're hitting all 3 body parts today with ONLY a set of dumbbells and a bench!

2 exercises, 3 rounds, 90 seconds rest between rounds

-Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
-Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
-Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest
-use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly

Dumbbell Chest Press

-Keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
-At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position.

Dumbbell skull crushers

Chest/Shoulders/Tris - Circuit 1

3 exercises, 3 rounds, 90 seconds rest in between rounds

-Push the dumbbells upward until they touch at the top.
-After a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Seated Dumbbell Shoulder Press

-The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
-Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
-Go back to the starting position by using the triceps to raise the dumbbell.

Single Dumbbell Overhead Tricep Extension

-Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. 
-While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow.
-Lower the dumbbells back down slowly to the starting position

Dumbbell Side Raise

Chest/Shoulders/Tris - Circuit 2

-Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees
-Extend your arms above you with a slight bend at the elbows
-Now rotate the wrists so that the palms of your hands are facing you.
-Start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. 
-Bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again.

Incline Chest Fly

Single Arm Tricep Kickback

Chest/Shoulders/Tris - Circuit 3

Dumbbell Front Raise

Bench Dips (AMRAP)

Bench Push-Ups (AMRAP)

Chest/Shoulders/Tris - Circuit 4

Chest, Shoulders & Triceps

melanie

Kelly

Back and Biceps

First workout with you! Great fatigue but I could customize to fit my levels

Ileana

Legs

Evelyn

Legs + Abs

Would have liked one more exercise added.

Erika

Intense per usual. After the first round I thought, “this just might be easy”. By the end of the second round I changed my mind. 🥵💪🏻🦵🏻👙😎

Chest, Shoulders & Triceps

Community

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