Name: Playbook - Shailey and Sammy Collier - W4/D3 Shoulder & Chest
Uploaded: 2022-04-25T00:37:02.067Z
Duration: 45 min
Description: W4/D3 Shoulder & Chest

Shoulders and chest :

Superset:
- Seated Press 4 x 8-12 reps (increasing weight)
- Seated dumbbell side raises until failure

- Incline dumbbell press 4 x 8-12 reps (investing weight) *drop set each set, once with single-arm reps to failure

Superset:
- Barbell bench press 4 x 6-10 reps (increasing weight)
- Barbell upright row until failure

Superset:
- Cable high pull 4 x 8-12 reps
- Cable side raise each arm until failure

- DB fly 4 x 8-12 reps (increasing weight)

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

DB seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated DB side raise

Superset

- Incline dumbbell press 4 x 8-12 reps (increasing weight) drop set each set once with single-arm reps to failure

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB chest press

- Set a slight incline in the bench
- Lower one arm with a controlled movement while holding the other in the extended position.
- Press up engaging your chest, then alternate with the other arm.

Incline DB press static reps

Incline DB chest press dropset

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- similar to a rope face pull, except you’ll be using handles and rotating upwards pulling emphasis on the rear delts

Cable high pull

- Raise cable with a slight bend at the elbow
- Raise until you reach shoulder height

Cable lateral raise

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB chest fly

W4/D3 Shoulder & Chest

Lance

Bernard

W1/D1 Back & Biceps

Those dips at the end...Wooton! They really push you haha 💪🏾

W1/D2 Chest & Triceps

W1/D3 Legs

LoRay

W1/D4 Shoulders & Abs

Great videos with good form and technique.

W2/D1 Back & Biceps

W2/D2 Chest & Triceps

W2/D3 Legs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

W4/D3 Shoulder & Chest

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