Name: Playbook - Sarah Herse - Summer Bodies: Chest & Shoulder Destroyer
Uploaded: 2024-03-20T21:08:54.623Z
Duration: 45 min
Description: Summer Bodies: Chest & Shoulder Destroyer

LANA

Meant to give five stars. So sorry. Awesome workout

Erin

I started following you and I am finally getting there

Teresa

I loved this workout from my Summer Bodies series- it definitely blasted my chest & shoulders! It was designed for the gym but I made suggestions for substitutions where possible.

A. Warm-up x 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. Bench press (barbell or dumbbell) x 8 reps with 2211 tempo (2 counts down, 2 count pause on chest, and 1 count pause at the top)
*Rest 1 minute between sets
 
C. 4 Sets
C1. Seated dumbbell single arm strict press
1 x 15/arm
1 x 12/arm
2 x 10/arm
*Rest 30 seconds between sets, increase weight each set if possible
 
D. 3 Sets
D1. Dumbbell incline bench press x 10 reps
D2. Seated incline dumbbell lateral raise x 5 reps
D3. Seated dumbbell lateral raise x 5 reps
D4. Dumbbell lateral raise x 5 reps
*Rest 45 seconds between sets
*Sub with flat bench if you don’t have an incline.
Note: after you finish the bench press, grab a lighter set of dumbbells for the lateral raises. Perform all 15 reps without rest, changing positions every 5 reps.
 
E. 3 Sets
E1. Pec deck machine (or dumbbell chest fly) x 12 reps
E2. Dumbbell reverse fly x 15 reps (or machine reverse fly if you have one)
*Rest 20 seconds between sets
 
F.  Burnout x 2 sets
F1. Dumbbell front to lateral raise x 10 reps
F2. Dumbbell upright row x 15 reps
*Rest 45 seconds between sets

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)

B. 4 Sets
B1. Bench press (barbell or dumbbell) x 8 reps with 2211 tempo (2 counts down, 2 count pause on chest, and 1 count pause at the top)
*Rest 1 minute between 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.
- 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

Barbell bench press

1 x 15/arm
1 x 12/arm
2 x 10/arm
*Rest 30 seconds between sets, increase weight each set if possible

- Sitting on box or bench with feet firmly on ground grasp a dumbbell with your hand and sit down on the bench with the end of the dumbbell on your thigh.
- Use your thigh to help you raise the dumbbells to shoulder height, and twist your wrist so that your palm is facing towards your face.
- Raise the dumbbell in your hand above your head until your arm is almost fully extended. Keep arm close to your head with palm facing your face the whole time.
- In a controlled manner, bring the dumbbell back down to starting position to complete the rep.

Seated dumbbell single arm strict press

D. 3 Sets
D1. Dumbbell incline bench press x 10 reps
D2. Seated incline dumbbell lateral raise x 5 reps
D3. Seated dumbbell lateral raise x 5 reps
D4. Dumbbell lateral raise x 5 reps
*Rest 45 seconds between sets
*Sub with flat bench if you don’t have an incline.
Note: after you finish the bench press, grab a lighter set of dumbbells for the lateral raises. Perform all 15 reps without rest, changing positions every 5 reps.

- Sit on the bench and lean back (have it inclined). Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Keep feet planted on ground.
- Press both dumbbells straight up over your chest as you exhale. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.
- Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso.

Incline Dumbbell Bench Press

- Sit on an incline bench and hold a dumbbell in each hand by your side. 
-Raise both dumbbells to your side until they are shoulder height, then lower under control and repeat. 
Expert tips: 
- Tilt your hands forward to try and get the rear of the dumbbell as level as possible with the front

Seated incline dumbbell lateral raise

- Sit on a bench and hold a dumbbell in each hand by your side. 
- Raise both dumbbells to your side until they are shoulder height.
- Lower under control and repeat.

Seated dumbbell lateral raise

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

Circuit 1

E. 3 Sets
E1. Pec deck machine (or dumbbell chest fly) x 12 reps
E2. Dumbbell reverse fly x 15 reps (or machine reverse fly if you have one)
*Rest 20 seconds between sets

*Sub with dumbbell chest fly if need to*

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

*Can use machine reverse fly if you have one*

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 2

F.  Burnout x 2 sets
F1. Dumbbell front to lateral raise x 10 reps
F2. Dumbbell upright row x 15 reps
*Rest 45 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

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Summer Bodies: Chest & Shoulder Destroyer

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