Name: Playbook - Nikki Font - W6/D4 Shoulders, Chest, Tris
Uploaded: 2023-12-30T00:22:24.077Z
Duration: 45 min
Description: W6/D4 Shoulders, Chest, Tris

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 :

- bench
- dumbbells

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

Close Grip Press

- 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

Skull Crushers

- Control weight 
- Don’t rush the transition while twisting your hands

Arnold Press

- Pull straight up letting your elbow flare out

Single arm dumbbell upright row

Keep your arms shoulder width apart.

Elbows pointing back

Lower yourself until your elbows reach 90 degrees

Engage triceps to push yourself back up

Tricep Dips

W6/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!!

W6/D4 Shoulders, Chest, Tris

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