Name: Playbook - Mariah Henke - W4/D3 Chest/Shoulders/Triceps
Uploaded: 2023-01-04T20:38:55.340Z
Duration: 45 min
Description: W4/D3 Chest/Shoulders/Triceps

Dylan

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 with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

-Hold heavy weights in both hands with elbows bent, weights next to the ears. 
-Press the weights overhead, lower back down, and then press the weights half-way up and down. That's one rep. 
-Continue, alternating a full rep with a half rep

Overhead Presses

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

Tri-set

- 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

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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

- 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

- Lay face down on an incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Dumbbell incline front raises (prone)

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

W4/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!

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.

W4/D3 Chest/Shoulders/Triceps

Community

More workouts from Mariah Henke