Name: Playbook - Richelle Jesse - Shoulders, Chest & Tri’s
Uploaded: 2023-07-24T01:16:17.336Z
Duration: 45 min
Description: Shoulders, Chest & Tri’s

Alex

- 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

Dumbbell Arnold Press

Narrow Chest Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Circuit 1

Shoulder Press 90 Degree Rotation

10 Sec Hold + lateral raises (10reps)

Walking Elbow Plank

Circuit 2

- Start with your arms extended above your shoulders and a dumbbell in each hand
- 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

Alternating Pushups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Circuit 3

As many rounds as possible. Rest when you are done!

Lateral Raise (Pinkies Out)

Lateral Raise (Thumbs out)

Lying Chest press sit-up

AMRAP

Shoulders, Chest & Tri’s

Shoulders🙅🏼‍♀️

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Triceps/Chest (Gym + home)

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Shoulders (7x7x7)

Shoulders + Triceps

Upper Body (GYM + Home)

Upper Body 💪🏻

Shoulders + mobility

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Upper Body + Cardio

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Shoulder Workout

Upper Body & HIIT

Day 1 - Push Day

Day 1 - UPPER BODY BLAST

Day 1 - Upper Burn

SHOULDERSSSS 💀

BICEPS & TRICEPS

Arms (Unilateral with Holds) 🔥🔥

Upper Body Circuits💪🏻

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Push (Shoulders, Chest & Tris)

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Push day!! (Shoulder Focused)

Shoulders, Triceps + HIIT

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Push Circuit (Shoulders, Tri & Chest)

Shoulders (with Tricep Circuit)

Shoulders + Triceps + HIIT

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Shoulders + Core ✌🏻

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Upper Body AMRAP

Shoulders, Triceps, Core

Shoulders, Chest & Tri’s

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