Name: Playbook - Nini Muñoz - Triceps, Chest and Shoulders 12
Uploaded: 2024-04-28T20:54:53.572Z
Duration: 25 min
Description: Triceps, Chest and Shoulders 12

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Hinge forward keeping a bend at your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Alternating arms extend out engaging your triceps, and then together 
- Lower back to starting position

Alternating Dumbbell tricep kickbacks

-lean chest and body against a bench
-dumbbells in each hand palms down, elbows slight bent
-raise up and lower slow and controlled

Shoulder Raises

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Seated Dumbbell Arnold Press

- lay on your back on a bench 
-Grab bench from behind your head
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

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Triceps, Chest and Shoulders 12

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