Name: Playbook - Sarah Brock - Chest & Shoulders 1/23
Uploaded: 2023-03-28T02:16:36.272Z
Duration: 60 min
Description: Chest & Shoulders 1/23

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell butterfly raise

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

Close single dumbbell front raise

Tri-set

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

Dumbbell alt. ISO flat bench press

- Begin by lying supine on a flat bench with dumbbells at chest level (elbows should be at a 15 degree angle toward body, 
-Raise one dumbbell up then lower back down, do not relax at the bottom position. Raise the other dumbbell up. 
- Alternate dumbbell presses

Dumbbell flat bench press

- Lay on your back with your hands under your hips and ball between ankles. Hold ball tight! 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Decline leg lifts

Alternating kettlebell overhead press

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Super-set

Dumbbell clean to squat to press

- Hold dumbbells in hand with bent elbows.
- Raise your arms until you reach shoulder height 
- Maintain the bend in the elbows throughout movement

Bent arm dumbbell  lateral raises

Plate around worlds

- Raise plate until you reach shoulder height
- Pull the plate to your chest
- Explosively press the plate forward
- Keep your core engaged
- Lower with a controlled movement
- Do not rest on legs at the bottom

Plate front raise + press out

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Chest & Shoulders 1/23

Legs 1/2

Back & Bi's -1/4

Chest & Shoulders 1/6

Back & Bi's 1/9

Legs  1/11

Shoulders & arms 1/13

Chest & Arms 1/16

Tracy

Legs & abs 1/18

Back & Shoulders 1/20

Legs & Glutes 1/25

Back and arms 1/27

Chest & Tri's 1/30

Chest & Tri's 3/03

Back and arms 3/01

Steady State cardio 2/27

Back & Shoulders 2/24

Legs & Glutes 2/22

Chest & Shoulders 2/20

Legs & abs 2/17

Chest & Shoulders 2/15

Back & Bi’s 2/13

Legs 2/10

Back & Bi's 2/8

Chest & Shoulders 2/06

Legs  2/03

Back & Bi’s 2/09

HITT: full body workout 3/2

Shoulders 2/27

Chest & Shoulders 1/23

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