Name: Playbook - Nikki McGrath - W4/D4 Chest, Shoulders, and Triceps
Uploaded: 2023-03-23T17:41:50.709Z
Duration: 50 min
Description: W4/D4 Chest, Shoulders, and Triceps

Nikki

This workout was Fantastic 😅🫶 feeling GOOD

Start this workout off by doing my Upper Body Warm Up, located in my Warm Up Collection.

This workout will strengthen, sculpt, and tone your upper body. 

This workout will have you do a single exercise, followed by a superset of the same muscle group. You got this team, let’s do it! 

Optional: Finish w/ 10-12 minutes of an incline walk, bike ride, or run.

Dumbbell Chest Press

Repeat these two exercises back to back, resting when needed.

Single Arm 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

- 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

- 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

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Front Raise to Lat Raise

For this exercise, grab a pair of light/medium weights. 

Have your arms in front of your hips, palms facing inward. 

Raise your arms out to the side, and as you raise your arms, turn your palms to face out instead of facing in.
Once your arms become parallel to the floor, “micro” pulse up and down twice. 

Lower to starting position, and repeat.

Shoulder Fly w/ Pulse

Shoulder superset

W4/D4 Chest, Shoulders, 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

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/D4 Chest, Shoulders, and Triceps

Community

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