Name: Playbook - Nini Muñoz - Triceps, Chest & Shoulders 1
Uploaded: 2024-04-28T14:37:45.440Z
Duration: 30 min
Description: Triceps, Chest & Shoulders 1

Target your chest, triceps and shoulders with this 30 minute workout

-stand with feet hip width apart facing the rope 
-slight bend at the knees
-grab knots in each hand; palms facing each other, as you lower, open the ropes out and raise back up to elbow height and repeat. 
-engage core when you pull down

Cable rope pull downs

- On both knees, hold dumbbells at shoulder 
- Press weight straight overhead

Kneeling dumbbell shoulder press

-lay on your back on mat 
-bring dumbbells palms facing each other to your chest, tricep press position, push up, extending them chest press position bring back down to tricep press position

Chest/tricep press

-on your knees, raise one dumbbell overhead holding from both sides. 
-rotate the dumbbell over your head 12 times to the right and 12 times to the left for one rep

Dumbbell overhead circles

- Start with your arms extended above your shoulders with dumbbell in hands 
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

-on your back, raise your body up using your arms and legs; hold 
-alternate raising legs for 12 reps, both sides is one rep

Elevated Alternating leg raise

Triceps, Chest & Shoulders 1

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Triceps, Chest & Shoulders 1

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