Name: Playbook - Kyla Ritchie - Chest, Shoulders and Tricep BURNER!!!
Uploaded: 2021-01-18T11:47:15.112Z
Duration: 60 min
Description: Chest, Shoulders and Tricep BURNER!!!

Juli

Evelyn

In just a few days i gained my strength back and increased my weight capacity in lifting.

Kristine Brown

Michelle Chandler

Monique

Killed me again just like your booty workout the other day!!! Love you doll face! Thank you for kicking my ass, daily! 🙌🏻

KristinNicoleFit

This workout is no walk in the park!! Get ready to push your body past it's limits.

1. Lay back and keep the weights close to your chest. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top.
2. Continue to push the dumbbells together while lowering them under control as far as comfortably possible.
3. Once the dumbbells touch your chest, push them back to the starting position.

Close Grip Chest Press

1. Lie back on a flat bench with a dumbbell in each hand.
2. Hold the weights over your chest, palms facing each other.
3. Bend your elbows and lower the weights to the sides of your head.

Dumbbell Skull Crushers

1. Select the desired weight and load it onto a barbell.
2. Assume a shoulder width stance and grasp the bar at shoulder width with an underhand grip.
3. Inhale, brace your abs, and raise the arms vertically while keeping the elbows nearly locked out.
4. Once the arms are parallel with the floor, slowly lower the bar back to the starting position.

Underhand Barbell Front Raise

Chest, Triceps & Shoulders 1

Squeeze the plat between your two hands, press straight above your chest and return.

Plate Chest Press

1. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arm stationary, exhale and use your tricep to lift the weight until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbell back down to the starting position.

Single Arm Tricep Kickback

Standing Lateral Raise

Chest, Triceps, Shoulders 2

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Face Pull

Tricep Cable Extension

1. Stand straight with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart.
2. Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height.
3. Extend your arms directly out in front of you in the same horizontal plane, then bring the plates back into your chest.

Svend Press

Chest, Triceps, Shoulders 3

1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
4. Once just above the chest, pause, and then press directly up again, exhaling your breath.

Barbell Chest Press

While standing straight, hold a barbell plate in both hands at the 4 and 7 o'clock positions. Your palms should be facing each other and your arms shall be extended directly above your head. Your elbows should be in close to your head. Slowly lower the plate behind your head as you hold the upper arms stationary.

Tricep Plate Extension

1. Stand with legs at a comfortable distance apart—shoulder width is about right.
2. Grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
3. Standing up straight, adjust your grip so that your hands are about in line with the thighs. That is, not too close together.
4. A  EZ curl bar makes this exercise a little easier on the wrist joints.

Barbell Upright Row

Chest, Triceps & Shoulders 4

Chest, Shoulders and Tricep BURNER!!!

melanie

Skye

Kelly

Back and Biceps

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

Mareena Romanello

Ileana

Legs

Chest, Shoulders & Triceps

Jennifer

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 and Tricep BURNER!!!

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