Name: Playbook - Mariah Henke - W3/D3 Chest/Shoulders/Triceps
Uploaded: 2023-01-04T20:38:55.315Z
Duration: 50 min
Description: W3/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!

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hold a weight plate sandwiched together between your palms at chest height
- Elbows tucked and fingers pointed forward
- Extend your arms and press the plate straight out from your chest
- Slowly return the plate to starting position

Incline svend press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Begin by lying supine on a flat bench with dumbbells at your chest held with an underhand grip
- Press the dumbbells up engaging your chest 
- Lower the dumbbells back to your chest with control

Dumbbell underhand grip chest press

Superset

- 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

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell incline triceps extensions

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

Dumbbell seated tricep kickbacks

W3/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.

W3/D3 Chest/Shoulders/Triceps

More workouts from Mariah Henke