Name: Playbook - Sara Garavuso - W3 Push day: Shoulders, Chest & Triceps
Uploaded: 2022-10-03T11:54:40.589Z
Duration: 60 min
Description: W3 Push day: Shoulders, Chest & Triceps

Killer arm workout. It’s hard to now hold my 2 1/2 month old to feed him!

Alexandra Littlefield

It feels like we pushed a school bus uphill! Success! 🙌

Fawn

Push day to consist of : chest, shoulders and triceps

- With back supported hold two dumbbells 
- I like to use the bench with a slight incline so I am not straight vertical 
- do not hold elbows all the way out to the side (creating a T) instead hold elbows slightly at a 45 degree angle 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Set 2-4 (increase reps 8-10)

Dumbbell seated shoulder press

- Increase weight
- 8-10R per arm 
- 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

Alt Incline dumbbell chest press

Alternate:
- Raise with a slight bend at the elbow
- then go into a front raise 
- Focus on slow and a controlled movement
Lateral raise / front raise = 1 rep

Alternating lateral raise and front raise

- Increase weight
- Close grip 
- Elbows slightly tucked in sides
- Natural arch 
- feet on ground

Close Grip Barbell Chest Press

- 10R per arm
- palms face ceiling 
- As you raise cross your body and pause at top

Cross Body DB Raise

Superset A

- Increase weight (if you can't make a small increment increase reps instead)
- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

W3 Push day: Shoulders, Chest & Triceps

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