Name: Playbook - Nikki McGrath - W1/D4 Shoulders Triceps & Chest
Uploaded: 2023-03-23T17:41:50.661Z
Duration: 45 min
Description: W1/D4 Shoulders Triceps & Chest

Nikki

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/ 10-12 minutes of an incline walk, bike ride, or run. 🙌🔥

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

W1/D4 Shoulders Triceps & Chest

W1/D1 Leg Day: Quads

W1/D2 Back & Biceps

Lacey Craig

W1/D3 Glute Day

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 Back & Biceps

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 Full Leg Day

W3/D1 Leg Day: Quad Focus

That back and biceps workout was amazing 🔥

W3/D2 Back & Biceps

W3/D3 Glute Focus

W3/D4 Shoulders, Chest, and Triceps

Whewwww that burned more than I thought 🤣

W3/D5 Full Leg Day

W4/D1 Leg Day: Quads

That burn was intense! Great upper body day 🔥

W4/D2 Back & Biceps

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W1/D4 Shoulders Triceps & Chest

Community

More workouts from Nikki McGrath