Name: Playbook - Nikki Font - W2/D4 Chest, Shoulders, & Tris
Uploaded: 2023-12-30T00:22:23.520Z
Duration: 45 min
Description: W2/D4 Chest, Shoulders, & Tris

I was able to lift heavier this time around!!

memory

Khalid

This is the same workout from last week - Slightly increase your weight today!

We are tapping into a progressive overload - performing familiar movements, yet increasing the weight to shock the system.

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

W2/D4 Chest, Shoulders, & Tris

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Howard

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

Natalia

W1/D5 HIIT

I am dying - in the best way possible 😅

Aundria

W1/D6 Legs

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

W2/D4 Chest, Shoulders, & Tris

Community

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