Name: Playbook - Natalie Bally - W3/D2 Chest + Shoulders
Uploaded: 2021-10-01T20:55:17.491Z
Duration: 60 min
Description: W3/D2 Chest + Shoulders

bands / dumbbells can replace and cable / barbell exercise as needed

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

Chest Press Complex

-From a standing position perform a chest press with dumbbells out in front of you
-Keeping your arms elevated places more focus on the delts
-Repeat

Front press

-Lay on a flat bench with a dumbbell in each hand
-With slightly bent arms preform a chest fly out and back to center
-Bring the dumbbells together and perform a narrow grip bench press
-One rep of each movement = one full rep
-Repeat sequence

Chest fly into narrow grip press

Grab a KB with one hand and hold it with your palms facing in at your shoulder. Complete an overhead press, rotating your wrist like an Arnold Press and back down in the same manner to rest the weight in the starting position.

Single Arm KB Press

-Stand hinged at the waist with a dumbbell in each hand
-Slightly bent legs 
-Row the dumbbells up while bringing your elbows out to the side of your body instead of back towards your hips
-Lower the dumbbells back to the starting position 
-Repeat

Rear delt row

-Stand holding a dumbbell in each hand in front of you
-Keeping your elbow high and to the side pull the dumbbell up under your chin
-Lower and repeat to the other side

Alternating upright row

W3/D2 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

Kaitlyn

W1/D3 Quads + Glutes

Makenna

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

Bailee

W1/D4 Chest + Shoulders

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

W1/D5 Full Body

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Alicia

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

Emma

W3/D3 Quads + Glutes

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Jaclyn

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

Natalie

W4/D2 Chest + Shoulders

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

W4/D4 Back + Biceps

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W3/D2 Chest + Shoulders

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