Name: Playbook - Matthew Boateng - Chest - Shoulder - Back - Core City 🌃
Uploaded: 2023-01-23T03:19:46.668Z
Duration: 60 min
Description: Chest - Shoulder - Back - Core City 🌃

Side Shoulder Raise

Refer to video
- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

Starting off with Army Shoulder Press. REFER TO VIDEO
- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
5 Reps Army - 5 Reps Regular = 1 set

Dumbbell seated shoulder press

Decline Bench Oblique Twists

Decline Bench Weighted Sit Ups

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

Dumbbell decline bench press

Chest - Shoulder - Back - Core City 🌃

Matthew

Love it! I struggled a bit with the pull up curls bc my gym‘a pull up / curl bar is almost my height when extending my arms, so I was swinging around a lot instead of having a good form. I will try different ways to tackle the core muscle group more.

Chest - Shoulder - Back - Core City 🌃

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