Name: Playbook - Nikki Font - W1/D4 Shoulders, Chest, Tris
Uploaded: 2023-12-30T00:22:23.652Z
Duration: 45 min
Description: W1/D4 Shoulders, Chest, Tris

Rajaa

great workout!! my arms are killing me lol

Dara

Brittany

One of the best home workouts that I have done!!!!

Sandra

Nikki

Stephanie

- Start by lying down with hands/dumbbells pressed together
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Flys

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Tricep Kickbacks

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

DB Lateral Raises

W1/D4 Shoulders, Chest, Tris

Ouuccchhh!! But great for first time working out in months.

Brandee

Desiree

Ellen

W1/D1 Glutes & Hamstrings

Amber Smithers

Ruth

W1/D2 Back & Bis

Sailor

During the superset I thought “Nikki is trying to kill me” and then the triple set hip thrusts came and I knew she was in fact trying to kill my glutes 🤣🔥 per my Apple Watch I burned 626 calories during this work out and I am loving it! 👏

W1/D3 Glutes & Quads

Saray

Kayla Clarke

Allison

W1/D5 HIIT

Love this one! Perfect added on to another workout when I need a little longer session. Those kickbacks are killer.

Lydia

I’m drenched and my legs are wobbly! 🥵

Christina

W1/D6 Legs

W1/D7 REST

Sweatin 🔥 is it normal when doing R side fire hydrant/donkey kick superset to also feel it in the L Glute area and vice versa?

The most perfect workout to do after not being able to work out because of Covid 🙃 great way to get back at it!!

W1/D4 Shoulders, Chest, Tris

Community

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