Name: Playbook - Sarah Hryniewicz - W2/D4 Chest n Tris n Shouldas
Uploaded: 2023-08-03T17:38:41.131Z
Duration: 45 min
Description: W2/D4 Chest n Tris n Shouldas

- Feet firmly planted on the ground
- Keep core engaged and elbows slightly angled in front of you
- Drive up towards the ceiling and lower with control

DB Shoulder Press

Close grip chest press

- Begin with palms facing each other and maintain a slight bend at the elbows  
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Feet firmly placed on the ground 
- Neutral grip, hinge at the elbows
- Lower weights down towards your shoulder and drive back up

DB Skull Crusher

- Begin with elbows bent and palms facing each other 
- Extend elbows and rotate palms to be facing the ground and the bottom of the movement 
-control the way back into starting position

Cable rope triceps extensions

- Stand holding a band in your hands at the desired resistance 
- Keep a slight bend at the elbows and you pull your arms apart
- Squeeze shoulder blades at the back 
- Slowly return to starting position

Banded pull aparts

W2/D4 Chest n Tris n Shouldas

Mayra

W1/D1 Lower

Lauren

W1/D2 Back n Bi’s

W1/D3 Lower

W1/D4 Chest n Tris n Shouldas

Heather

W1/D5 Lower

W2/D1 Lower

W2/D2 Back n Bi’s

W2/D3 Lower

W2/D5 Lower

W3/D1 Lower

W3/D2 Back n Bi’s

W3/D3 Lower

W3/D4 Chest n Tris n Shouldas

W3/D5 Lower

W4/D1 Lower

W4/D2 Back n Bi’s

W4/D3 Lower

W4/D4 Chest n Tris n Shouldas

W4/D5 Lower

W5/D1 Lower

W5/D2 Back n Bi’s

W5/D3 Lower

W5/D4 Chest n Tris n Shouldas

W5/D5 Lower

W6/D1 Lower

W6/D2 Back n Bi’s

W6/D3 Lower

W6/D4 Chest n Tris n Shouldas

W6/D5 Lower

W7/D1 Lower

W7/D2 Back n Bi’s

W7/D3 Lower

W7/D4 Chest n Tris n Shouldas

W7/D5 Lower

W8/D1 Lower

W8/D2 Back n Bi’s

W8/D3 Lower

W8/D4 Chest n Tris n Shouldas

W8/D5 Lower

W2/D4 Chest n Tris n Shouldas

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