Name: Playbook - Nikki McGrath - W3/D4 Shoulders, Chest, and Triceps
Uploaded: 2023-03-23T17:41:50.693Z
Duration: 50 min
Description: W3/D4 Shoulders, Chest, and Triceps

Nikki

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

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

Push up

Circuit

W3/D4 Shoulders, Chest, and Triceps

W1/D1 Leg Day: Quads

W1/D2 Back & Biceps

Lacey Craig

W1/D3 Glute Day

W1/D4 Shoulders Triceps & Chest

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

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

W3/D4 Shoulders, Chest, and Triceps

Community

More workouts from Nikki McGrath