Name: Playbook - Nikki Font - W2/D4 Shoulders, Chest, Tris
Uploaded: 2023-12-30T00:22:23.768Z
Duration: 45 min
Description: W2/D4 Shoulders, Chest, Tris

Stephanie

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

- 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

W2/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

Rajaa

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! 👏

Brittany

W1/D3 Glutes & Quads

great workout!! my arms are killing me lol

Dara

W1/D4 Shoulders, Chest, Tris

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!!

W2/D4 Shoulders, Chest, Tris

Community

More workouts from Nikki Font