Name: Playbook - Nina Marie - W4/D3 Shoulders, Chest & Triceps
Uploaded: 2024-05-11T01:19:08.444Z
Duration: 55 min
Description: W4/D3 Shoulders, Chest & Triceps

Repeat from week 2!

This workout had my shoulders especially on fire! 
I struggled to hit those reps, so use a weight that challenges you and aim to take little to no rest between exercises until you finish an entire circuit.
Hope you enjoy this as much as I did!

Push Up

Perform all reps on one side and then repeat on the other

Landmine Press & Twist

Warm it up

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Dumbbell Shoulder Press

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Tri-Set Burner

- 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)

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Rolling Skull Crusher

Tri Set Burner 🔥🔥

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press (Right)

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up (2)

Kneeling landmine press (left)

Finisher

W4/D3 Shoulders, Chest & Triceps

W1/D1 Glutes & Hamstrings 🍑

W1/D2 High Volume Chest

W1/D3 Quads on 🔥🔥🔥 with a side of calves

W1/D4 Back, Biceps & Cardio

W1/D5 Total Body with a Side of 🍑

W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

W2/D5 Total Body Circuits

W3/D1 Leg Day Circuits

W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

W3/D5 Total Body with Upper Focus

W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D4 Quick Leg Day

W4/D5 Total Body Circuits

W5/D1 PUSH - Chest, Shoulders & Triceps

W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

W5/D5 Total Body Circuit

W6/D1 Heavy Push

W6/D2 Heavy Legs

W6/D3 Back Focused Pull

W6/D4 Quick Leg Day

W6/D5 Total Body Circuits

W4/D3 Shoulders, Chest & Triceps

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