Name: Playbook - Natalie Bally - W1/D4 Chest + Shoulders
Uploaded: 2021-10-01T20:55:17.443Z
Duration: 60 min
Description: W1/D4 Chest + Shoulders

Kaitlyn

Makenna

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

begin with an easy barbell if a standard barbell is too heavy. This can also be subbed for dumbbell bench press if you do not have access to a barbell. 

If you are using a barbell as shown here make sure that you are gripping the barbell where it is grooved bring the barbell down right below your breast bone by drawing your elbows outward to the side to engage both your triceps and your chest

to press the barbell back overhead think about driving your elbows in towards one another

Bench Press

using a dumbbell or a kettle bell sit on the ground with your legs out in a V

begin with your palms facing towards your chest holding one weight in your hand slowly rotate your wrist as you press the dumbbell overhead insulin control bring it back down.

Reps shown are for one side

Z Press

-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

-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

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

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W1/D4 Chest + Shoulders

Jordan

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

W1/D3 Quads + Glutes

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D4 Chest + Shoulders

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