Name: Playbook - Nick G - Shoulders/Chest/Triceps
Uploaded: 2023-05-09T22:14:25.156Z
Duration: 75 min
Description: Shoulders/Chest/Triceps

clark

cassandra

- With back supported hold machine handles at your shoulders 
- Press the machine up to full arm extension
- Lower to the starting position

Seated machine shoulder press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top
- Pause at the bottom

Plate loaded flat chest press with pause

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the straight bar in front of you with palms facing downward
- Raise the straight bar up to shoulder height 
- Keep a slight bend at the elbow

Straight bar front raises

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Shoulders/Chest/Triceps

Данила Олимпиев

Nick

Leg Day

This is the very first structure I’ve had from an outside source…I haven’t wanted to commit to a full time trainer but came across this app..I just completed my first workout and I am impressed beyond words…it’s so perfect for me because it’s really simple and very easy to navigate…yet highly effective…I am so excited!! Thank you 🙏 🙌

Shoulders/Chest/Triceps

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