Name: Playbook - Leticia Martinez - Chest, Shoulders, Triceps💪🏽
Uploaded: 2023-12-03T23:39:02.200Z
Duration: 55 min
Description: Chest, Shoulders, Triceps💪🏽

Audrey

This upper body pyramid building workout will get your heart rate up!

Perform the dumbbell bench press exercise by lying flat on your back on a bench. Grab a pair of dumbbells and hold them on your hips. While engaging your core and glutes, lift the dumbbells above your chest. Squeeze your shoulder blades as you lower them again until your upper and lower arms form a 90-degree angle.

Each set you will decrease the reps and increase the weight!

Dumbbell chest press

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Each set you will decrease the reps and increase the weight!

Dumbbell shoulder press

Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm's length above your chest, palms forward. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to the sides of your chest. Pause, and then push the weights back up to the starting position.

Each set you will decrease the reps and increase the weight!

Dumbbell incline press

You will complete these 2 exercises before resting!

Pushups are an exercise in which a person, keeping a prone position, with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.

Can modify on knees or bench!

Push up

Slowly bend your elbows and lower the weight behind your head as far as you can. Remember to keep your trunk upright and your core engaged. The weight should follow the path of your spine. Then, at the lowest point, straighten your elbows and extend the weight back overhead.

Overhead Tricep Extension

Superset 1

Begin by standing with your feet shoulder-width apart, back straight and your abs drawn in. 2.) Hold cable handles or rope in both hands, with your palms facing each other. 3.) Extend your elbows, raising the handles overhead, and slowly lower back down feeling a stretch in your tricep muscles.

Cable tricep extension

A lateral raise is a strength training shoulder exercise characterized by lifting a pair of dumbbells away from your body in an external rotation. Lateral raises work the trapezius muscle in your upper back as well as the deltoid muscle group in your shoulders—particularly the anterior and lateral deltoids.

Dumbbell lateral raises

Superset 2

Last and final block will be a cardio finisher! grab your jump rope and lets get the job done😊

Jump roping is such a great full body cardio exercise! you will mainly feel it in your upper body.

Jump rope

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, from here you will lower down to your forearms and then pushing yourself back up. That makes 1 rep!

Chest, Shoulders, Triceps💪🏽

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