Name: Playbook - Nikki Font - W5/D4 Chest, Shoulders, & Tris
Uploaded: 2023-12-30T00:22:23.810Z
Duration: 45 min
Description: W5/D4 Chest, Shoulders, & Tris

Loved this one!! My shoulders were so defined 💪🏼😍

Kaleigh

You will need :

- dumbbells
- barbell
- chest fly machine

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!

- Start by lying down with dumbbells in your hands close together in the air
- Lower weight down until it taps your chest
- Extend arms straight back up

Close Grip DB Press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

SUPERSET - Press Var.

- 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. DB Incline Flys

Start with dumbbells at your side.

Perform a lateral raise, then bring your arms straight out in front of you.

Lower arms down to your front, then repeat in reverse to complete 1 rep.

Front to Side Raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Row

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

W5/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

Ashlee

W1/D7 REST

Grayson

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

Emily

W2/D3 Glutes & Quads

I was able to lift heavier this time around!!

memory

Khalid

W2/D4 Chest, Shoulders, & Tris

Aida

W2/D5 HIIT

Samantha

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

W3/D2 Back & Bis

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🥲

Elizabeth

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

Madeline

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.

W5/D4 Chest, Shoulders, & Tris

Community

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