Name: Playbook - Natalie Bally - W1/D2 Shoulders + Chest
Uploaded: 2022-04-08T17:45:18.442Z
Duration: 60 min
Description: W1/D2 Shoulders + Chest

samara

I’ve never done a complex chest press before but I think it’s my new favorite exercise. loving this program so far!!

Anna

-Lay on an incline bench with a dumbbell in each hand at your chest
-Press the dumbbells up to full arm extension
- Think about bringing your elbows closer to one another
-Lower the dumbbells back to the starting position 
-Repeat

Incline dumbbell press

-Grab a barbell with a narrow grip 
-Pull the bar up under your chin by keeping your elbows high
-Lower the bar and repeat

Upright row (bar)

-Stand with a dumbbell in each hand
-With slightly bent arms raise your arms up laterally until your hands are at head height 
-Lower the dumbbells back to the starting position

Lateral raise

-Lay on a bench with a dumbbell in each hand at arms length above you
-With slightly bent arms lower the dumbbells to the side 
-Lower until you feel your outer chest stretching
-Return the dumbbells back to the starting position and flex your chest
-Repeat

Chest Fly

Similar to a front raise you’re going to hold the dumbbells in your hand as if you were to perform a hammer curl

instead of lifting your arm out in front of you you’re going to cross it across your body so your left hand should be in front of your right pec and your right hand should be in front of your left pec

 reps shown or equivalent to one rep on each arm

Crossbody front raise

One complete rep with both arms plus a single wrap for each arm equals one full rep

Chest Press Complex

W1/D2 Shoulders + Chest

Karis

 Cassie

Loved starting out with a glute and hammy workout on this program!

Jordan

W1/D1 Glutes + Hamstrings

omg this workout was KILLER, those knee to heel lunges are so good i need to do them more

Olivia

W1/D3 Quads + Glutes

My arms are about to fall off! Thank you for the great workout!

W1/D4 Back + Arms

my legs are WEAK! the walking lunges really got the burn going to finish the workout

W2/D1 Glutes + Hamstrings

W2/D2 Shoulders + Chest

W2/D3 Quads + Glutes

this workout had me feeling so strong, great way to finish the day

W2/D4 Back + Arms

W3/D1 Glutes + Hamstrings

Wow this was seriously an awesome workout!

Vanessa

W3/D2 Shoulders +Chest

W3/D3 Quads + Glutes

This was literally the best freaking workout! Oh my gosh I just loved it so much!!!

W1/D2 Shoulders + Chest

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