Name: Playbook - Nini Muñoz - Chest, Triceps and Shoulders 9
Uploaded: 2024-02-05T00:35:19.722Z
Duration: 30 min
Description: Chest, Triceps and Shoulders 9

Take your body through this 30 min. upperbody sesh targeting your chest, tris and shoulders

- From kneeling position 
- Keeping your back flat and arms next to ribs, extend full arm back 
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell kneeling tricep full arm extensions

- 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

*if you have shoulders issues as I do, go lower on the weight. 5-8 lbs.

Dumbbell chest fly (flat)

-place shoulders on a bench and get into a glutes bridge 
-extend arms up with dumbbell, lower behind you and bring back up arms straight, elbows locked.

Glute bridge dumbbell pullovers

Shoulder burn right here! 

-start with feet hip width apart, slightly bend at the knees 
-hold dumbbells palms facing down at the thighs
-raise them up to chest, elbows bent, lower and perform a fly by slightly bending elbows and take arms out and raise to shoulder height. That's one rep....

Upright row to flys

-get into high plank position, dumbbells at your hands, feet hip width apart 
-raise one dumbbell up elbow bent, to chest and extend out straight, repeat with next arm. 

*modification: same concept, but performed in a knee plank position

Plank Tricep Kickbacks

-laying on your back dumbbells in hand, palms facing up, extended out to sides 
-as you perform a crunch, raise one leg and bring dumbbells under that leg, then bring dumbbells up to shoulder level and repeat 

*modification: omit the leg raise and perform crunch with dumbbell wiper (crunch, dumbbells to thighs, lay back dumbbell to shoulder level)

Wipers crunch

Chest, Triceps and Shoulders 9

Chest, Triceps and Shoulders 13

Shoulders are on Fire and my Core❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Summer

Shoulder Burnout 🔥

Shoulder burn out 2 🔥

Chest, Triceps, Shoulders 1

Chest, Triceps, Shoulders 2

Chest, Triceps, Shoulders 3

Chest, Triceps, Shoulders 4

Great upper body❤️‍🔥❤️‍🔥

Chest, Triceps and Shoulders 9

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