Name: Playbook - Legal Weight - Chest & Shoulders
Uploaded: 2024-04-12T11:43:23.106Z
Duration: 75 min
Description: Chest & Shoulders

We have an upper body, push day hitting Chest & Shoulders. Let’s work💪🏽

With a skinny resistance band, pull apart the band as you bring your arms overhead, behind you and back to the front. Keep a hip hinge with a slight knee bend. Arms stay locked throughout the rotations

Shoulder Rotations

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Warm up

The dumbbell lateral raises are a drop set, each set.

10 reps, lower the weight then do 10 more reps.

Place feet in front of you & dig them into the ground. Grab bar slightly outside shoulder width. Bring bar all the way to your chest. Squeeze your pecs with your biceps as you press up

Incline Bench Press

In a seated or standing position, raise arms out to your side but keep the weights in front of your body & up to shoulder height. Thumbs internally rotated & minimal elbow flexion.
If you do them standing, don’t use your legs for momentum or swing the DBs.

Dumbbell Lateral Raise

Circuit 1

The dumbbell front raises are a drop set, each set.

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows

Barbell decline bench press

Hold dumbbells & raise them up to shoulder height. Palm down. Try not to swing or use momentum.

Dumbbell Front Raise

Circuit 2

Lay on the ground, knees bent, back flat against ground. (You may also do these on a bench) Press DB to the ceiling then back down. Elbow to the ground

Single Arm Dumbbell Floor Press

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM.
Don’t clink the DBs together, push them straight up.

Dumbbell Military Press

Circuit 3

Lean forward to create a stretch in your pecs, then push back to the seat as you bring your hands inward.

Pec Dec

You may do these seated or standing. I prefer standing so that I can lean all of my weight into the pad. Keep a loose grip on the handles as you pull back. Stop once you’re in line with your body.

Reverse Pec Dec

Circuit 4

Chest & Shoulders

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Chest & Shoulders

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