Name: Playbook - Nikki McGrath - W1/D4 Chest, Triceps, and Shoulders
Uploaded: 2024-10-30T20:59:56.081Z
Duration: 50 min
Description: W1/D4 Chest, Triceps, and Shoulders

Danielle

Back to upper body here we go! We have chest n triceps with shoulders today, sneaking in some ab work as well.

Let’s do this! 


For best Results: Finish w/ 10-12 minutes of an incline walk, bike ride, or run. 🙌🔥

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

Repeat these exercises with good form and technique back to back.

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Incline Bench Press

Lat Raises

Superset

- Set the pulleys to the appropriate height and weight (The pulleys should be approximately chest height)
- Grab each handle attachment, stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Position the handles to the sides of your chest, with your elbows bent and tucked in to your torso at a 45° angle
- Exhale as you press the handles forward and inward, contracting your chest 
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Chest Press

Repeat these two exercises back to back with minimal rest. 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

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

Push up

- Sit in an upright position, holding a dumbbell in each hand at the shoulders
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Overhead Press

Overhead Tricep Extension

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

For this exercise, start on your back, legs extended.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Next, bring one knee in toward your chest, and keep the other leg straight, hovering above the floor. Crunch up and over to the bent knee, lower back, and repeat. 1 crunch = 1 rep.

Modification: rest your straight leg down on the mat if needed.

Bicycle Crunch w/ hold

For this exercise, begin on your back, legs up in the air at a 90 degree angle to your hips.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Then, lower one simultaneously as you lift the other, scissoring back and forth. 

Modification: bens your legs and reduce the range of motion.

Scissors

Weighted Scissors

Ab Circuit

W1/D4 Chest, Triceps, and Shoulders

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 Leg Day: Quads

My shoulders and back are feeling it 🔥😅

W1/D2 Back, Biceps, and Abs

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, and Abs

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, and Abs

W3/D3 Glute Focus

W3/D4 Chest, Triceps, & Shoulders w/ abs

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, and Abs

Dudeeeee my glutes are on fire. Great workout

W4/D3 Glute Focus

This workout was Fantastic 😅🫶 feeling GOOD

W1/D4 Chest, Triceps, and Shoulders

Community

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