Name: Playbook - Sarah Herse - Summer Bodies: Chest, Triceps & Shoulders Workout
Uploaded: 2024-03-20T21:08:54.855Z
Duration: 50 min
Description: Summer Bodies: Chest, Triceps & Shoulders Workout

Francess

Nikki

Good, could use a little HIIT at the end. (I usually go bolt one of your other HIIT on the end, but for people who want all in one) Otherwise really high quality!

Nadine

Here's a workout to build and sculpt your  chest, triceps, & shoulders. that was from my Summer Bodies collection. This is designed for a gym but I've included home modifications as well.

A. Warmup 
3 sets
Plank jacks x 20 reps
Superman lifts x 10 reps
Inchworm push-ups x 5 reps
Band pull apart x 20 reps

B. 4 Sets
B1. Barbell Bench press (sub with dumbbells if needed)
2 x 8 reps
2 x 6 reps
*Rest 60 seconds between sets

C. 3 Sets
C1. Seated Arnold Press x 15 reps
*Rest 60 seconds between sets

D. 3 Sets
D1. Dumbbell hex press x 12 reps
D2. Seated rear delt raise x 12 reps 
*Rest 30 seconds between sets

E. 3 Sets
E1. Dumbbell front to lateral raise x 10 reps
E1. Cable or banded tricep push-downs x 15 reps
*Rest 30 seconds between sets

F. Finisher
F1. Band pull aparts x 100 reps 
(break up into as many sets as you need to, but keep rest periods short)

Warmup:
3 sets
Plank jacks x 20 reps
Superman lifts x 10 reps
Inchworm push-ups x 5 reps
Band pull apart x 20 reps

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup (upper body 1)

4 Sets: (Sub with dumbbells if needed)
2x8
2x6
*Rest 60 seconds b/w sets

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

3 Sets:
 C1. Seated Arnold Press x 15 reps
*Rest 60 seconds between sets

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Seated Arnold press

3 Sets:
D1. Dumbbell hex press x 12 reps (on bench or floor)
D2. Seated rear delt raise x 12 reps 
*Rest 30 seconds between sets

- Laying on the floor with knees bent and feet planted on floor
- Take two dumbbells and press them together and start at your chest
- Continuously pressing them together straight up and then returning them back to your chest to complete one rep. 
*Make sure you are pressing them together to keep that tension*

Dumbbell hex press (on bench or floor)

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

Circuit 1

3 Sets:
E1. Dumbbell front to lateral raise x 10 reps
E2. Cable or banded tricep push-downs x 15 reps
*Rest 30 seconds between sets

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and lift the dumbbells in front of you until they are shoulder height. 
- Then without dropping them, immediately rotate arms laterally until out by your side at shoulder height
- Then lower them back down in a controlled manner to complete one rep.

Dumbbell front to lateral raise

*Can sub for banded tricep push-downs*

- Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
-﻿ Adjust the bar or rope grips to about chest level.
- Start by bracing your abdominals.
- Tuck your elbows in at your sides and position your feet slightly apart﻿
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.﻿
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

Cable rope tricep pushdown

Circuit 2

Finisher: Band pull aparts x 100 reps (break up into as many sets as you need to, but keep rest periods short)

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Summer Bodies: Chest, Triceps & Shoulders Workout

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