Name: Playbook - Nikki McGrath - Gym- Chest, Triceps, and Shoulders
Uploaded: 2024-04-10T18:05:09.303Z
Duration: 45 min
Description: Gym- Chest, Triceps, and Shoulders

Begin this workout with my Upper Body Warm up, which you can find in my Warm Up Collection. 

This workout will be a mix of trisets and supersets, designed to tone your arms and strengthen your upper body. 

Remember to breathe and focus on what you’re working- you got this team!

Triset! Repeat these 3 exercises back to back, resting when needed. You got this team!

Dumbbell Chest 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

Dumbbell chest fly (flat)

Single Arm Chest Press

Chest Triset

Repeat these two exercises back to back, resting when needed. You got this!

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Tricep Superset

Repeat these 3 exercises back to back, resting when needed. You got this!

For this exercise, start on your knees and step one leg forward, ensuring your heel is inline with your knee, making a 90 degree angle.

Take your weights up to your shoulders: you’ll be pressing with whatever knee is on the ground, and holding with whatever knee is up. 

Ensure that your press is starting at your shoulder and press up to full extension. Engage your core (you should feel it engage as you press!) 

Lower down to starting position, and repeat. Do desired reps on one side, then switch arms & kneeling stance to the other side.

Kneeing Single Arm Shoulder Press

For this exercise, grab a set of weights and rest them in front of your hips, palms facing inward. 

Lift both arms simultaneously at a 45 degree angle until arms are parallel to the floor, ensuring that your keeping a slight bend in your elbows.

Lower down, and repeat.

Shoulder Lat Raise

For this exercise, grab a pair of light/medium weights. 

Have your arms in front of your hips, palms facing inward. 

Raise your arms out to the side, and as you raise your arms, turn your palms to face out instead of facing in.
Once your arms become parallel to the floor, “micro” pulse up and down twice. 

Lower to starting position, and repeat.

Shoulder Fly w/ Pulse

Shoulder Triset

Grab a booty band and wrap it around your upper arms. 

Lower down into a push up position. Make sure your hands are inline and underneath your shoulders. Press your toes into the ground and squeeze your glutes together. 

Lower down into a push up, and press up. 

You can modify by moving to your knees; keep your butt down. You got this!

Banded push ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Gym- Chest, Triceps, and Shoulders

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