Name: Playbook - Morgan Olson - W3/D1 Chest & Shoulders
Uploaded: 2022-04-21T14:59:52.524Z
Duration: 75 min
Description: W3/D1 Chest & Shoulders

Had to do light weight due to inflamed shoulder but great workout

Jessica

Full burn!
👊🏻👊🏻🔥🔥👊🏻👊🏻

Kylie

Michelle

I gotta wake up earlier but an hr is better than nothing 🔥💪🏽🔥

Skylar

Great workout! My shoulders are going to thank me after they are done punishing me

My arms were sore from yesterday’s workout which made today even harder but I love a good challenge!❤️ Great workout today!

Rebekah

Char

Fun! All stuff I could do w what I have, and just the right amount of push for where I’m at. Those Sphinx push-ups are hard! 🤩

Love the farmers carry. Especially when I actually have been taught to do it correctly. Thanks!

Muge

Those farmers carries..way harder than I anticipated!!! my chest is quivering 🔥🔥🙌

Mercedes

Mads

Shoulders are on fireee!! Was definitely ready to quit 🔥🔥👏🏽

Mandy

Nicole

DiManno Lynn Tiffany

Ginou Lotus

Good as always, starting to feel a little bulk.

Sarah

Court

Christine

I love that I can do DB fighter at home and my 2 year old can see me and work on her push ups and planks with me because she wants to be “strong like Mommy” 😍 💪🏼

Alison

The burn from those Sphinx push ups was NO joke!!! You’re viscous!!  The gains don’t stop tho 🥵🥵🥵

Steph

Zoé

Cannot for the life of me do that Sphinx thing 👀

Stephanie Larkin

Sandra

Damn! I totally underestimated the Farmer’s Carry!

Shantelle

Quin Potter

Wondering what you’re wearing on your wrists for the tricep dips? My wrists are a little sensitive so any tips would be appreciated! This was a killer workout, I’m fuckin dead lol

Great!! Can you post here your exercise of “how to get a masculine figure”

ThatsChelssFR

I’m absolutely loving this program!! I’ve found a new love for fitness with this program!! I might even take the plunge and study for my qualifications to coach in fitness 🤙🏼

Kendra

Great. Really starting to see a difference in my arms and shoulders coming into this 3rd week

Sara

gillian

It was difficult especially the push ups, got it done!

Niria

Elrivs

Jenny

Great!  But Sphinx push-ups??? WTF 🤪 I have a lot of work to do on those!

Rochelle

Oh so this is how we roll on a Saturday night 💪🏻🔥🤙🏻

Brittany

Rolling into week 3 like a real one. Make sure that nutrition is dialed in so you feel fueled and ready to go!

GOAL 
Build a defined, started upper chest and shoulder to look stronger, more defined with confident posture 

DETAILS
1. Lock in dumbbells overhead on an incline bench. 
2. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
3. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

CUES
- Proud Chest 
- Squeeze from Chest

Incline Dumbbell Bench Press

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting on a flat bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 90 degrees from your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Wide Grip Dumbbell Bench Press

GOAL 
Target your upper chest and upper back for ultimate confident posture and proud chest 

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar, with your hands wider than shoulder width.
3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. Keeping your body straight, lower your chest to the bar by bending the arms.
5. Return to the starting position by extending the elbows, pressing yourself back up.

CUES 
- Proud Chest 
- Externally Rotate Shoulders 
- Squeeze Between Shoulder Blades

Incline Wide Push Up

Superset

Get those shoulders popping with vascularity and round sleek muscle definition.

GOAL
Isolate the front deltoid and build those babies to have density to create a rounded, sculpted look 

DETAILS

1. Start with the dumbbells at the hip and raise to eye level. 
2. Keep shoulder blades retracted with a proud chest. 
3. Slow and controlled. Really think about flexing the shoulder and not overpowering with the pec or trap. #Contract

CUES
- Proud Chest
- Don't Shrug Up
- Breathe
- Grunt

Dumbbell Front Raises

GOAL
Burn em brah. This is the optimal exercise for building rounder shoulders to trick people into thinking you have a tinier waist #TrickorTreat

DETAILS
1. Grip can vary. Neutral grip for basic life or internally rotate with the dumbbell slightly in front of your hip to target that rotator cuff (lighter weight).
2. Start at the hip and raise up to the shoulders. The dumbbells should be a few inches in front of your body to move in your scapular plane.
3. Elbows are slightly bent and you're initiating the movement with your shoulders.

Pro-Tip: We're going for blood flow on this. No need to get real heavy, just go lighter and check that ego. 

CUES
- Retract Shoulder Blades
- Elevated Sternum 
- Reach Away 
- Tuck Your Ribs

Dumbbell Lateral Raises

GOAL
Refine your mid-trap and rear delts for healthier shoulders than Dr. Oz

DETAILS
1. Hinging at the hip or what have you, get your spine rigid and neutral. Chin tucked.
2. Begin by squeezing your shoulder blades down towards your hips. 
3. Contract the shoulder blades together and squeeze to full range to extend the weight. 
4. Fly away birdy. Slow and controlled.
Pro-Tip: Don't relax your chest if you have a support, think of resisting the pad or your knees and pulling everything back to tighten your erectors, scaps, and mid back up. 

CUES
- Rigid, Extended Spine
- Pinch Shoulders Back & Down
- Chest Angled Up

Bent Over Rear Delt Flys

Shoulder Sculptor Tri-Set

Swap Sphinx push ups for close grip incline push ups if needed.

GOAL
Get Egyptian strength glistening through your triceps, abs and shoulders #BadJoke
 DETAILS
1. Get in a plank position, but on your elbows. Place elbows directly under shoulders. 
2. Squeeze your ass and crunch your abs into your spine. 
3. Begin by pressing up to hands. Can lift the hips first to initiate movement.
4. Lower slowly.
5. Note - to make this easier, position elbows in front of shoulders. 

CUES
- Squeeze Butt
- Crunch Abs into Spine
- Lower Slow

Sphinx Push Up

GOAL
Controlled overloaded chest stretch to tighten boobs and decrease armpit fat 

DETAILS 
1. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
4. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

CUES
- Proud Chest 
- Squeeze Chest to Initiate 
- Slightly Bend Elbows

Dumbbell Flys

Quick and effective. Keep a proud chest and push through the burn.

GOAL 
Posture, forearms, core and traps of a tank

1. Holding onto a dumbbell or kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
2. Keep the dumbbells or kettlebells 1-2" away from your body.
3. Start to walk forward, while maintaining perfect balance and stability.
4. Avoid rocking side to side. 

CUES
- Proud Chest
- Minimize Rocking

Farmers Carry

Load the triceps and work shoulder blade protraction with minimal equipment 

1. With a bench or couch behind you, have hands at shoulder width, with finger tips away from your body.
2. The legs will be extended forward on top of the other bench. 
3. Slowly lower your body into the right triangle with shoulder blades retracted. 
4. Using your triceps to bring your torso up again. 
5. Create space between your shoulders and ears at the top of the movement. 
6. Repeat. 

CUES
- Right Triangle 
- Squeeze Triceps
- Proud Chest

W3/D1 Chest & Shoulders

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