Name: Playbook - Savannah Leah - W2/D2 day 2 chest + triceps + shoulders
Uploaded: 2023-05-23T11:53:00.622Z
Duration: 60 min
Description: W2/D2 day 2 chest + triceps + shoulders

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete reps then repeat on the opposite side 10-12 reps each side = 1 set

Dumbbell single arm overhead tricep extension

- Adjust seat so hands sit around chest height
- Push forward engaging pecs

Machine Chest Press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
- Use a preloaded bar for best performance

Barbell military press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- Treat this as a dropset: start with a heavier weight low rep drop to lighter weight high rep i.e. 15lb 6 reps 10lbs 8 reps 5lbs 10 reps for each set

W2/D2 day 2 chest + triceps + shoulders

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