Name: Playbook - Lizzy Feist - W1/D5 Upper Body - Shoulders, Chest, Triceps, Abs
Uploaded: 2024-02-22T01:28:11.308Z
Duration: 50 min
Description: W1/D5 Upper Body - Shoulders, Chest, Triceps, Abs

This is a shoulders, triceps, and chest focused workout with some core work at the end!

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Smith machine shoulder press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine incline chest press

- With the outside arm, cable across the front your body
-You can use an ankle strap or handle attachment
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm lateral raise (front)

- Arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt fly

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Plank toe taps

- Hold the dumbbell at your chest
- Raise your knees towards your chest, alternating legs

Dumbbell suitcase march

- Start with hands and knees on the ground
-Bring your opposite elbow to the opposite knee
-Then extend that arm and leg
-Keep core engaged

Opposite arm to knee + extend

Abs!

W1/D5 Upper Body - Shoulders, Chest, Triceps, Abs

W1/D1 Lower Body - Glutes + Hammies

I just wish on the sets where you doth sides it clarifies what is a rep

W1/D5 Upper Body - Shoulders, Chest, Triceps, Abs

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