Name: Playbook - Matthew Noszka - W4/D2 Shoulders, chest , back
Uploaded: 2021-01-18T11:47:07.355Z
Duration: 45 min
Description: W4/D2 Shoulders, chest , back

I follow you and Inana and was inspired to workout outside today. I wrote down all the workouts to leave my phone inside and let me tell you!! Feeling great 💪🏽

Karina

100 calorie assault bike warm up 

Shoulder warm up:
Around the worlds 
Dumbbell shoulder circuit 

Circuit 1 : 3x
Arnold press
Shoulder raises
Rear delt fly 

Circuit 2 : 3x 
Incline bench press
Chin ups
Close grip bench press
Dumbbell row 

Weighted shadow boxing  :30 seconds work :30 seconds rest 4 rounds

Cool down

- Increase speed as your feel comfortable
-This should take 10-12 minutes at warm up pace

Assault bike warm up

This mini circuit is meant to warm up your shoulders for what's to come.

- Stand with your feet hip-width apart
- Cirle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso and then reverse the motion

Around the worlds

- Stand with both feet together
- Dumbbells at each side
- Begin to laterally raise and close the dumbbells in front of the chest, then raise above your head, keeping arms straight with a very slight bend at the elbow

Dumbbell shoulder circuit

Shoulder warm up

-Lets build and sculpture those delts in this circuit!!!

- Start holding the dumbbells with your palms facing you
- Press the dumbbells up turning your wrists as you go up
- Keep your core tight

Arnold press

- Raise the dumbbells until you reach shoulder height
- Keep your core engaged

Shoulder raises

- Wide Grip Chin Up
- Place hands on bar further than
shoulder-width apart.
- Keep chest up and shoulders back
- Pull chin to the top of bar release back down

Rear delt fly

Circuit 1

Push into pull here so the transitions should be quick and efficient.

- Bench angle–the higher the angle, the more shoulder recruitment. The lower the angle, the more chest recruitment
- Very important to keep shoulder blades tucked under with a slight arch in the lower back
- Keep feet firmly planted on the ground

Incline dumbbell press

- Close underhand grip
- Have a partner or band for assistance 
- Full range of motion

Chin ups

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

- Hinge forward until your torso is almost parallel with the floor and then begin driving the elbows behind the body while retracting the shoulder blades
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control

Dumbbell row (both sides)

Circuit 2

-Stay in motion the whole 30 seconds
-This should be difficult after all the other things you have done in this workout

Weight shadowboxing

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cool down

W4/D2 Shoulders, chest , back

Gonçalo

Jonathan Reyes

Chris

W1/D1 Full body

Another wicked pump, left the gym with some serious soreness haha it feels great!!

Kevin

It was great. I’m trying to get my weight up from 129 to 165-170 in muscle. Is your program going to help me achieve that?

Volcy Destine

L.J.

W1/D2 Shoulders, chest , back

Khadija

I forgot to complete it on the app but I killed this yesterday!! I’m sore AF today. I can’t even laugh without the pain on my “abs” 😂

W1/D3 Full body and abs

As a former college soccer player I forgot how intense conditioning was, crazy how underrated band work is!

Never did anything like it. I feel amazing!

Dion

Amazing workout! I was so motivated that I was not expecting the assault bike to be the cool down.

W1/D4 Lower body

Jake

It was super hard probably one of the hardest ones yet the core at the end got me but gotta love it! I was wondering if you have any advice on how to get my body to the next level I’m 16 about to be 17 and iv started eating healthy and doing your program I was wondering if you have any other advice for me

Caleb

W1/D5 Arms, abs

Haha that was crazy! But made 110 under 10 so feeling good!

Max Hultner

Gentiana

It’s the first 75 degrees in Kentucky today, combined with this workout... killer! Feeling great.

W1/D6 Optional challenge day

In just one week I can tell the difference in my strength!! Wow! Does that mean I increase weights? Or maintain that. (Remember I’m the one who wants to tone and be lean) sorry I always have questions 🥴

Thank you Matthew. Going on my second week!

Patrick

Wow! 🙌🏽 In just one week I can feel myself stronger doing this workout. It was still tough but I can tell the difference. Hoping to see results on my body too.

W2/D1 Full body

Knocked out with an hour before the gym closed! Best believe I was worked up 🤘🏽

One of the sets didn’t have a rest timer :/

Bradford

W2/D2 Shoulders, chest , back

It was Great! Had a tough day today and this definitely helped relieve some stress. Thank you so much!

Great workouts thus far, have never been this sore for this long before... Would love to see what a stretching session looks like for you.

W4/D2 Shoulders, chest , back

Community

More workouts from Matthew Noszka