Name: Playbook - Mariah Henke - W2/D3 Chest/Shoulders/Triceps
Uploaded: 2023-01-04T20:38:55.280Z
Duration: 45 min
Description: W2/D3 Chest/Shoulders/Triceps

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for  5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Decline dumbbell fly

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise

W2/D3 Chest/Shoulders/Triceps

I absolutely love this split. I was so used to training individual body parts. I like that I get to hit multiple different muscle groups. I think Mariah did a great job laying this out!

Dylan

W1/D1 Back and Biceps

Be prepared to sit down for the rest of the day/night after this leg workout.  Love it, killer leg workout!

W1/D2 Legs

Great chest, tri, and shoulder workout! I like hitting all 3 muscle groups at once.

W2/D3 Chest/Shoulders/Triceps

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