Name: Playbook - Sara Garavuso - W5/D3 Shoulders, Chest, Triceps
Uploaded: 2023-01-03T02:41:55.174Z
Duration: 70 min
Description: W5/D3 Shoulders, Chest, Triceps

Such a good upper body burn!! Thank you :)

Martina

Thank you for giving me some motivation to go into an actual gym! I just completed this in the gym! And...I'm stronger than I thought after using bands and DBs for so long!

Amy Yeary

Demolished in the best possible way! Loving the results more than the burn!

Fawn

Here we are at week 5 of The Cut. Our goal this week is to challenge our selves with weight.  You will continue to have three cardio sessions that are 20 minutes each. We are aiming to increase those steps.

It's also key to remember that nutrition plays a vital role! - Please read through the program description for more info. For Week 5-8: 10,000-12,000  steps a day should be a goal. Utilizing the cardio weeks of LISS will help increase those steps.

- INCREASE THE WEIGHT FOR SETS 2-4 (or you can increase reps to 10)
- Seated upright
- first set use as a warm up
- sets 2-4 at 8R so use a heavy weight where you are hitting failure

Seated DB Shoulder Press

- 10R per arm
- Last set as many reps as possible
- Incline bench 
- Natural arch 
- feet on floor

DB Alt Incline Chest Press

- INCREASE THE WEIGHT
- Core engaged to support lower back

Seated Arnold Press

- Place bench seated upright on the first incline setting  
- Raise the dumbbell laterally with the arms slightly forward (not fully to the side)  
- Lower the dumbbell

Leaning dumbbell lateral raise

Superset A

INCREASE THE WEIGHT
- Natural arch in lower back
- Elbows are stationary
- Bar lowers to forehead

Barbell Skull Crusher

- Place cable at eye level
- Using the rope place knobs facing upwards
- As you pull rope towards face raise hands slightly up and out (kind of looks like the shape of a football goal post) 
- Return back

Cable Rear Delt Face Pull

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Superset B

- 12R and then immediately drop weight and complete 12 more Reps 
- Elbows above wrists 
- Do not bounce and use momentum

- Elbows above wrists 
- Do not bounce and use momentum

Lateral Raise

Lateral Raise Drop Set

W5/D3 Shoulders, Chest, Triceps

Ramona

So happy to be back on this workout program! Today felt gooooood!

Lauren

Disco100

W1/D1 Posterior Chain

I died after 10 minutes level 8 and stopped i hope thats fine 🥹

Razane Adra

W1/D2 Cardio Week 1

Just what I needed to kick off the week. Let’s get it 🙌🏻🔥

Alexandra Littlefield

I loveeee this compared to the whole Upper body workouts in the “gym based” workouts!

Brooke

W1/D2 Shoulders, Chest, Triceps

This workout has me feeling so strong and confident🔥💪

Katie

Great workout and it forced me to do new movements and things I wasn't comfortable with (pullups). Love this program!

Sarah

This is a new split for me and day 3 I am liking it! Feeling strong and a good amount of DOMS👏

W1/D3 Foundation 1

Leslie

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

Jessica

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

Karen

I noticed a big improvement from my sumo deadlifts last week to this week!! Love this programming - easy to move around in the gym and get a great workout in

W5/D3 Shoulders, Chest, Triceps

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