Name: Playbook - Sandra (SOfit) - Week 1: Day 3
Uploaded: 2023-08-15T07:49:49.741Z
Duration: 45 min
Description: Week 1: Day 3

Erhuvwu

Olivia

Machine chest press

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

Plate loaded flat chest press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline 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 seated shoulder press

Chest & Shoulders

Week 1: Day 3

CARDIO WARM UP

Week 1: Day 1

Amity

Week 1: Day 2

Week 1: Day 4

Week 2: Day 1

Week 2: Day 2

Week 2: Day 3

Week 2: Day 4

Week 3: Day 1

Week 3: Day 2

Week 3: Day 3

Week 3: Day 4

Week 4: Day 1

Week 4: Day 2

Week 4: Day 3

Week 4: Day 4

Week 1: Day 3

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