Name: Playbook - Nikki Font - W1/D4 Chest, Shoulders, & Tris
Uploaded: 2023-02-28T17:45:41.756Z
Duration: 45 min
Description: W1/D4 Chest, Shoulders, & Tris

Was such a great workout! My fiancé and I did it and added a few more sets with more weight and it was such a great burn!

Natalie

I was able to complete everything and took your advice on using lighter weight for higher reps which helped!

Elizabeth

Nessa Breann

Samantha

Short and quick workout but you can feel the burn! Loving this program 💗

Emily

You will need :

- dumbbells
- bench
- bench press
- seated fly machine

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

- Begin on an incline bench with arms extended straight up and palms facing each other
- Lower 1 arm to your sides opening your chest, while the other holds in the air
- Bring dumbbells back together squeezing your chest, and alternate to the other side

Alt. Incline DB Incline Flys

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB Skull Crushers

SUPERSET - Alt. Flys to Skull Crushers

- Sit on bench
- Press both dumbbells overhead
- Bring one db down 
- As you push up, keep the other arm in a static hold
- Keep your core engaged throughout the movement

Alt. DB Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated Lateral Raise

SUPERSET - Alt. Shoulder Press to Lateral Raise

Adjust bars to suit your height. Start with arms straight out to your sides. Slightly bend elbows & engage your chest while bringing your arms straight in front of you.

Seated Machine Flys

W1/D4 Chest, Shoulders, & Tris

Tessa

I was wobbling out of the gym after this one. I’ve been working out consistently for just over a year and wanted to try something new. Definitely looking forward to the other workouts after this one. 🥵

Kelsey

Victoria

W1/D1 Glutes & Hamstrings

Nikki

Ashley

Epic!!!! I love everything about this program. So glad I stumbled upon Nikki.

Almamm@821

W1/D2 Back & Bis

Rebekkah

Breanna

Karissa

W1/D3 Glutes & Quads

Natalia

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

Madeline

W1/D6 Legs

W1/D7 REST

Grayson

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

W2/D3 Glutes & Quads

I was able to lift heavier this time around!!

memory

Khalid

W2/D4 Chest, Shoulders, & Tris

Aida

W2/D5 HIIT

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

Michelle

W3/D2 Back & Bis

Kaleigh

Sometimes when I do an exercise, I’m like “this isn’t really doing anything or I’m not feeling anything”. Well that exercise was with hip thrusts and I decided today to put more weight on and I had no idea such a burn could exist in my glutes, but pain is temporary🥲

The hip thrust triset will be the death of me. My quads are killer

W3/D3 Glutes & Quads

W3/D4 Chest, Shoulders, & Tris

Tdens

W3/D5 Abs & Cardio

W3/D6 Legs

W3/D7 REST

I'm not sure what I'm doing wrong but whenever I do cable kickbacks I feel it in my lower back only?

W4/D1 Glutes & Hamstrings

W4/D2 Back & Bis

W4/D3 Glutes & Quads

W4/D4 Chest, Shoulders, & Tris

Love weight lifting, hate cardio, and hiit and abs 😂

W4/D5 Abs & Cardio

W5/D6 Legs

W4/D7 REST

Today was weird for me. I’m not physically tired but it’s like I don’t have the energy to finish the workout. I’m not sure if it’s because my period is coming up or that I didn’t workout for a few days.

W1/D4 Chest, Shoulders, & Tris

Community

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