Name: Playbook - Sabrina Nicole - W4/D5 Chest & Shoulders
Uploaded: 2023-02-05T15:14:46.706Z
Duration: 45 min
Description: W4/D5 Chest & Shoulders

- Dumbbell Flat Bench Press 12, 12, 12, 12
- Incline Dumbbell Chest Press 12, 12, 12
- Chest Fly 12, 12, 12
- Seated Dumbbell Press 12, 12, 12, 12
- Lateral Raise 12, 12, 12, 12
- Cable Front Raise 15, 15, 15
- Rear Delt Fly 12, 12, 12

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

Chest Fly

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Keep a slight bend at the elbows
- Raise until you reach shoulder height
- Lower with a controlled motion

Side Lateral Raise

- Hold the handle with your palms facing you 
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

- Raise your arms with a bend at the elbow
- Engage the back of your shoulders
- Move with a slow controlled motion

Rear delt fly

W4/D5 Chest & Shoulders

Kelsie

Lauren Gerula

Fuckin amazing. Definitely felt more confident in the gym

Karla

W1/D1 Quads, Hams

Lesli

Makayla

W1/D2 Back & Shoulders

W1/D4 Quads, Hamstrings, Glutes

W1/D5 Chest & Shoulders

This has by far been the best WEEK of my workouts in the gym. So fire !

W4/D5 Chest & Shoulders

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