Name: Playbook - Michayla Morss - W2/D2 Chest/Tris/Shoulders and Hammies!
Uploaded: 2022-08-25T00:01:11.775Z
Duration: 45 min
Description: W2/D2 Chest/Tris/Shoulders and Hammies!

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth
- 12 reps each arm

Dumbbell alt. ISO flat bench press

- While seated on a bench, slowly flex the elbows until the dumbbell is behind you
- Fully extend the elbows at the top while keeping your core engaged

Seated Dumbbell Skull Crushers

- Using the cable without an attachment, extend the elbow to full length 
- Return to starting position 
- Keep the humerus or top half of your arm at your side 
- 10 reps each side

Single Arm Triceps Extension

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins or until you feel your hamstrings stretch
- Lift back up to standing and press hips forward-keeping your lower back neutral 
Tip: having a posterior (backwards) tilt to your hips will help you engage your hamstrings. In other words, stick your butt out! Save your lumbar!

Dumbbell RDL

-Strap one ankle into the cable machine at a time 
-Kneel on a bench with the leg that’s not strapped in
-Kick your heel to the ceiling with a straight leg 
- 12 reps each leg

Straight leg cable kick backs

- Adjust the seat to fit you
- Curl with one leg at a steady pace while the other leg isometric holds at full extension 
- 12 reps each leg

Single leg seated hamstring curl

- Set your bench to an 80 degree angle
- Un-rack the bar and lower to your sternum with control, keeping your back flush with the bench

Smiths Machine High Incline

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Using a bench or box as a prop, keep your back flat and your humerus (upper half of arm) stiff
-Fully extend your elbow and return to flex ion
- Don’t let the top half of your arm sink down or move while performing the kick backs

W2/D2 Chest/Tris/Shoulders and Hammies!

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