Name: Playbook - Sam Gwaz - W1/D2 - chest and shoulders
Uploaded: 2024-05-10T11:03:14.291Z
Duration: 50 min
Description: W1/D2 - chest and shoulders

So sore from my leg day yesterday. Push ups are killer!

Lacey

Killer workout! 💪🏽 especially with those push ups! ☠️

Shalana Brinkman

Molly

Dawn

i can hardly lift my arms after that and that’s what i was looking for 🫡

Alyssa

1. general warm up: 5 min
- 30 jog
- 30 walk

2. mobility warm up: 3 rounds
- 5x plank walk out + push up 
- 10 plank walk up & down

3. working set: 4 rounds
- 10 chest flies
- 8 chest press

4. dumbbell seated shoulder press drop set:
4x (10, 10, 10)
* start heavy and drop the weight each set of 10 for 3 x10 - that’s one set!

5. finisher: 3 rounds
5 push ups
10 modified push ups
10 lateral raises
10 db push presses

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

general warm up

- Start standing 
- Reach your hands towards your feet and walk them out to a plank 
- Complete a push up
- Walk your hands back to feet and up to standing

Plank walk out + push up

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

mobility warm up

your barbell (or dumbbell) press should be much heavier than your flies!!!

- 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

Dumbbell chest fly (flat)

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

barbell chest press

working set

start heavy, complete 10 reps
lower the weight, complete 10 more
lower the weight again, 10 more reps

shoulders should be BURNIN

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

db seated shoulder press drop set

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

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

Dumbbell lateral raises

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

finisher

W1/D2 - chest and shoulders

Front squats!! Definitely helpful to have a guided video to get the form correct 💕

T’Lacy A.W.A

Stefani Johnson

Brandi

W1/D1 - leg day

Well glad that’s over with! 😂💪🏽☠️🥵

Awesome sweaty workout! Loving  the build with me program.

W1/D3 - glutes and arms

Had to switch my leg day and arm day due to being soooo sore!

W1/D4- back and shoulders

W1/D5- conditioning & core (optional)

Tatiana

W2/D1 - leg day

W2/D2 - chest and shoulders

i better grow some big cheeks after that beating lol

W2/D3 - glutes and arms

Gina

W2/D4- back and shoulders

W2/D5- conditioning & core (optional)

Wow 🔥 feeling the burn in the best way

W3/D1 - leg day

i can feel my shoulders turning into boulders 🔥

W3/D2 - chest and shoulders

W3/D4- back and shoulders

Emily

W3/D3 - glutes and arms

sweatyyyyy!!! def felt my core working during those running intervals too 🙌🏻

W3/D5- conditioning & core (optional)

Fireeee! Did single leg hip thrust on the machine which was a game changer and so gooood.

W4/D1 - leg day

W4/D2 - chest and shoulders

That last 20 reps for GB 😮‍💨😮‍💨

W4/D3 - glutes and arms

Had to swap up because equipment at the gym was taken but WOWIE that was goooood

Morgan

W4/D4- back and shoulders

It’s 25 degrees and I think I still could jump in a pool after that HOT workout

i am DONNEEE that was so hard lol but i do appreciate a great challenge!!

W4/D5- conditioning & core (optional)

W5/D1 - leg day

did not expect that to be so challenging!!!! 🔥🔥

W5/D2 - chest and shoulders

W5/D3 - glutes & hams

W5/D4- back and shoulders

W5/D5- conditioning & core (optional)

W6/D1 - leg day

could barely do a modified push up by the end 🔥🫡

W6/D2 - chest and shoulders

W6/D3 - glutes & hams

W6/D4- back and shoulders

Nothing makes me feel as good as SamPlan’s conditioning days!!

W6/D5- conditioning & core (optional)

loved this one so much!!! def took longer rest times tho 🤷🏻‍♀️

W7/D1 - leg day

W7/D2 - chest and shoulders

W7/D3 - glutes & hams

W7/D4- back and shoulders

me before the last set of intervals: wow, i’m really getting good at this 

me after the last set of intervals: i might die

W1/D2 - chest and shoulders

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