Name: Playbook - Nikki McGrath - Gym- Shoulders, Chest, and Triceps
Uploaded: 2024-04-10T18:05:09.326Z
Duration: 50 min
Description: Gym- Shoulders, Chest, and Triceps

Start this workout with my Upper Body warm up, located in my Warm Up Collection.

Today we have a series of supersets and a circuit. Remember to engage the muscles you’re working- you got his team! 

Optional: Finish w/ a 10 minute incline walk.

Repeat these 2 exercises back to back. Rest when needed. You got this!

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)

Chest Superset

Repeat these two exercises back to back. Rest 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

Alternating Arnold Press

Shoulder Lat Raise

Shoulder Superset

Our last circuit for this workout! Repeat these 3 exercises 3x for time. Remember to breathe, and focus on what you’re doing. You got this!

- 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

Bench dips

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Ensure your core is engaged.

Dumbbell seated shoulder press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Gym- Shoulders, Chest, and Triceps

More workouts from Nikki McGrath