Name: Playbook - Nikki McGrath - Gym-Shoulders Triceps & Chest
Uploaded: 2024-04-10T18:05:09.311Z
Duration: 45 min
Description: Gym-Shoulders Triceps & Chest

For this workout, start with Upper Body warm up, located in my Warm Ups Collection.

For this workout, we will focus on the shoulders, triceps, and chest. L

Remember to engage your core and be be aware of the muscles your working. You got this!

Optional: Finish w/ 10 minutes of an incline walk 🙌🔥

Repeat these two exercises back to back. Rest when needed- you got this team!

Dumbbell Chest Press

Single Arm Chest Press

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

Focus on the movement! Avoid swinging through the exercise: be mindful and aware of the muscles being worked.

Shoulder Press: 5~5~5

Shoulder Lat Raise

Shoulder Superset

- 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

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

Gym-Shoulders Triceps & Chest

Nikki

Full Upper

Freaking awesome. I’m going to be so sore!

Dumbbell ONLY Upper

Gym- Shoulder Workout

So good 😍❤️ can’t wait for you guys to try this one!

Gym-Shoulders Triceps & Chest

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