Name: Playbook - Nathalie Cardona - W3/D2 Tuesday: Chest, Shoulders & Tri’s
Uploaded: 2024-04-01T01:12:01.304Z
Duration: 60 min
Description: W3/D2 Tuesday: Chest, Shoulders & Tri’s

Didn’t feel like going to the gym today but these workouts make me feel like a friggin powerhouse!!

Kammy

Katie Wach

Cathy

Katrina

I was finally able to do 10 reps of bench dips!!!

Valeria

This is my favorite day! Love the pump 🤩

Savannah

Great workout, got it done middle of day back to work.

Teresa

1. MACHINE CHEST PRESS 4 sets 12 reps (Increase weight with each set)

2. Superset (Complete both exercises back to back with little to no rest!)
INCLINE DB CHEST PRESS 3 sets 15 reps
FACE PULLS 3 sets 15 reps

After completing one set, rest for 1 minute and repeat for 3 total sets 🔥

3. SEATED MACHINE SHOULDER PRESS 4 sets 10 reps (Increasing weight with each set)

4. LEANING LATERAL RAISES 3 sets 12 reps (Increasing weight with each set)

5. SINGLE ARM ROPE TRICEP PUSHDOWN 3 sets 12 reps (Increasing weight with each set)

6. BENCH DIPS 3 Sets AMRAP (As many reps as possible)

Steady State Cardio 25min

4 sets 12 reps
Keep your head steady against the back support during this movement and your neck still. If the machine is taken, you can also do these on a flat bench with dumbbells.

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine Chest Press

INCLINE DB CHEST PRESS SS FACE PULLS

3 sets 15 reps
Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight! At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Incline DB Chest Press

- Fasten a rope handle in a high position on a cable pulley
- Grip the ropes with an overhand grip, and take a step or two back
- With elbows held high, pull the rope towards you by letting your upper arms move straight out towards your sides, while simultaneously rotating your forearms up
- Lower the weight with control

Face Pulls

Superset

4 sets 8-10 reps
Keep a tight core and flat back as you remain seated in the shoulder press machine. Look straight ahead as you hold on to the handles with a neutral grip. Slowly, press the handles up above your head. Do not lock out your elbow. Control the weight, don’t rush through the motions.

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine Shoulder Press

3 sets 12 reps each arm
Stand next to a squat rack or machine that you can hold onto. Grab a dumbbell in hand farthest away from the rack, your arm at your side and your palm facing towards you. Grab the rack with your free hand for support. Raise the dumbbell up to the side to shoulder height. Pause, then lower the weight to return to the starting position. No momentum here until the final reps!

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to shoulder or head height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Leaning DB Lateral Raise

3 sets 12 reps each arm

- Grasp the rope attendant with your arm bent to 90 degrees
- Extend your arm, pressing the rope down
- Pause at full contraction, squeezing your tricep
- Bend the elbow, lowering the weight with control
- Complete desired reps then repeat on the opposite side

Single Arm Tricep Extension

3 sets AMRAP

- Slowly lower your body by bending your elbows
- Inhale as you lower your body towards the floor, and stop once your upper arms are parallel to the floor
- You should have a right angle between your upper arms and the forearms, and your butt should be a few inches off the ground
- Add a plate or dumbbell to your lap to increase the intensity!

Bench Dips

Cardio Of Your Choice

W3/D2 Tuesday: Chest, Shoulders & Tri’s

Marisol

Carmen

Margaret

W1/D1 Monday: Glutes & Hamstrings

Dina

Gisele Rigo

Day 2 didn’t snooze the bottom! Kicked ass at the gym

Lydia

W1/D2 Tuesday: Chest, Shoulders & Tri’s

Round 2: so sore and loving it! Missed this program so much!

This workout got me sweating the whole time I loved it !!!

W1/D3 Wednesday: Back & Biceps

Round ✌🏼 of this program! Love it so much!!! 💪🏼

W1/D4 Thursday: Overall Legs

Rosa

So ready for a rest day! Thanks for a great week of workouts Coach Nat!!

W1/D5 Friday: Shoulders & Glutes

Single leg anything is extremely humbling 🥵

My legs are shaking and I'm feeling the 🔥

Jeanette

W2/D1 Monday: Glutes & Hamstrings

On fire as usual 🔥🔥🏋️‍♂️🏋️‍♂️

W2/D2 Tuesday: Chest, Shoulders & Tri’s

Starting to see some progress in my pull-ups! (both strength and confidence 😊).

Stephanie

W2/D3 Wednesday: Back & Biceps

Feeling myself get SO much stronger! Coach, thank you for giving me structure and actually helping me see results 🥹🥹🥹

Brittany

W2/D4 Thursday: Overall Legs

Felt amazing! Sweat 😅 was going for sure

Killer workout! Week 2 in the books ❤️🏋️‍♂️🏋️‍♂️

W2/D5 Friday: Shoulders & Glutes

Kimberly

A good dose of confidence w this one ✨💪🏼

W3/D1 Monday: Glutes & Hamstrings

I feel myself getting stronger and stronger every week because of your program 😭💪

W3/D3 Wednesday: Back & Biceps

Oowww😵‍💫 I challenged myself & I'm thankful I did it

W3/D4 Thursday: Overall Legs

Yolanda Guy

W3/D5 Friday: Shoulders & Glutes

Welcome to Monday and week 4 🔥🔥🔥

Did not complete finisher ran out of time but those walking lunges I got to 50lbs they are on fire

W4/D1 Monday: Glutes & Hamstrings

Feeling like I’m getting the hang of progressive overload after doing these workouts for a little over a month now. Exciting to see that progress!

W4/D2 Tuesday: Chest, Shoulders & Tri’s

Tough one! Went up in weight and drenched in sweat!!! 🔥🔥

Danielle

W4/D3 Wednesday: Back & Biceps

Nothing better than getting back into it after a week w a spicy leg day!!

W4/D4 Thursday: Overall Legs

W4/D5 Friday: Shoulders & Glutes

Diana

Amazing.. soo good My legs were shaking and I could hardly type my notes and sets 😆

W5/D1 Monday: Glutes & Hamstrings

Running out things to say, these are too good 🥵

W5/D2 Tuesday: Chest, Shoulders & Tri’s

W5/D3 Wednesday: Back & Biceps

Great gym workout.  Had to substitute a few things because of my knees.  Added the row machine for cardio and included core strengthening routine.

JoAnne Eronini

W5/D4 Thursday: Overall Legs

W5/D5 Friday: Shoulders & Glutes

I really enjoy lower body days. Today was not good but I showed up and did what I could.

Danica

W6/D1 Monday: Glutes & Hamstrings

W6/D2 Tuesday: Chest, Shoulders & Tri’s

Good workout.  Forgot to finish recording it yesterday

W6/D3 Wednesday: Back & Biceps

W6/D4 Thursday: Overall Legs

W6/D5 Friday: Shoulders & Glutes

Good work out tonight.  Had to make some adjustments due to my knees but made it through. Hooray!

W7/D1 Monday: Glutes & Hamstrings

W7/D2 Tuesday: Chest, Shoulders & Tri’s

Feeling amazing! Wednesdays, back and biceps is my favorite day 🔥🔥🔥

Karla Rivera-Torres

Had a blast hit a PR 40lbs single arm row

W7/D3 Wednesday: Back & Biceps

This program has definitely been a game changer, I now know I'm getting stronger. The progressive overload log is a treasure in its self.. It challenges you by keeping track of your progress!! Thank you so much ❤️

Well I was excited did the BB back squats without the smith machine. First time I did this I lost my balance and got scared put the bar back in rack and ran away. Today I did all 5 sets!!!!

W3/D2 Tuesday: Chest, Shoulders & Tri’s

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