Name: Playbook - Shannon Helm - W1/D1 Chest, triceps & core
Uploaded: 2021-09-28T00:41:33.555Z
Duration: 45 min
Description: W1/D1 Chest, triceps & core

Fantastic, great for home gym with bar dumbells and bench, thank you so much for creating this Shannon

Martin

Tough for someone who hasn't trained in a while! Had to go much lighter on bench and couldn't finish 12 last set

Pretty tough. My goal is 80 kg . I was 102 kg and now I’m currently 89 kg. I haven’t been doing that many weights and this session felt
Really good, tough and also good mentally. Have to work on my core big time it’s really weak. I think your program can be the icing on the cake to get down to my 80 kg goal :)

Tyson

Superset
- BB Bench Press 3 x 12
- Pushup w/ alt reach 3 x 12

Superset
- Incline DB press 3 x 12
- DB Skull crushers 3 x 10-12

Superset
- Incline DB flies 3 x 12
- Tricep Dips 3 x 10-12

Core
- Leg Raises 2 x 20
- Alt star crunches 2 x 20
- Feet up DB crunches 2 x 20

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell bench press

- Lower your chest to the ground
- Press up and reach arm in front of you

Push up with reach

Superset

- Press DB directly overhead
- Lower down to your chest

Incline DB press

- Start by lying flat knees bent and DB directly overhead
- Bend your elbows and lower the DB over your head
- Return to start and repeat

DB skull crushers

- Hold DB overhead
- Lower DB to your sides
- Keep a slight bend in your elbow
- Squeeze chest and return to start

Incline DB fly

- Lower down until elbows are 90 degrees
- Fully extend up engaging triceps

Tricep dips

- Raise legs until 90 degrees
- Engage core
- Do not lower legs to the floor in between

Leg raises

- Reach your opposite hand to your opposite foot
- Engage core

Star crunch

- Start with your feet up and arms extended
- Lift your shoulders off the ground
- Reach the DB to your feet

Feet up DB crunch

Core

W1/D1 Chest, triceps & core

Restarting this program for the 2nd time. Down 8 pounds from the first 6 weeks!

Aviana

Was good
Tough. That last squat exercise I had to modify it but I’ll eventually get it. Feel better after it

W1/D2 Legs - quads

Tough workout biceps on fire 😻 couldn’t finish all the reps for core stuff really weak in the core still but I can do star sit ups properly now

W1/D3 Back, biceps & core

W1/D4 Shoulders, triceps, biceps & core

Session was good. Hadn’t trained for a while mental health was average with Covid and all. I’m
Here 100 percent and willing to commit hard to your program gonna smash the next 5 weeks

W1/D5 Legs - glutes and hammys

The first round shows to repeat it 34 times….☺️

Jennifer

W2/D1 Chest, triceps & core

Unreal workout feel great. Sweating hard.
I had to modify that split
Squat thing my flexibility is so bad. Will work on it

Already down 4 pounds since January 1st with these workouts. I was looking for a more challenging weightlifting plan with minimal HIIT since I already spin 3x a week and walk 1.5 miles a day. These workouts have been a game changer!! I can’t wait to see my progress at the end of the 6 week program! I am looking forward to hopefully another program after this one!! 🤞🏼🤞🏼

W2/D2 Legs - quads

W2/D3 Back, biceps & core

Tough , loved it . Was absolutely drenched in sweat . GOT 4 weeks til my WEDDING

W1/D1 Chest, triceps & core

Community

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