Name: Playbook - Sophia Panella - Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps
Uploaded: 2023-01-29T23:28:33.663Z
Duration: 45 min
Description: Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

Didn’t have time to go to the gym, this was an amazing alternative!!!! Love it🫶🏻

Olivia

I'm usually a gym girl but needed an at home workout today and it kicked my butt!

Samantha

Lauren

Torrance

Carley

😮‍💨😮‍💨 killer arm work out!

Taylor

Brooke

Keshari

Kandice

Christina

Sara

- Stand in a stable position
-Begin with dumbbells low and wrists facing out
-Bring dumbbells in a large circle around and up over your head
-Slowly lower back to starting position

Around the worlds

- From a flat bench or the floor and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up squeezing your chest

Dumbbell chest press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

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

Dumbbell lateral raises

Shoulder Superset

Rear delt flys + tricep kickbacks + upright rows

- Leaning slightly over with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse dumbbell rear delt fly

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
-Reps per arm

Dumbbell tricep kickbacks

- 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

Giant Superset

Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

This is my first workout in over 2 months (also my first after Covid infection), and it was really hard for me. I could only do 2-3 sets per exercise. But, I still showed up and did the best I could!

Lauren Gray

Catie

First time back into the gym in so long and this workout had me feeling good! So nice and easy to follow along as I never know where to start!

Jenna

Week 1 Day 1 AT HOME - Glutes + Hammies

Crystal

Week 1 Day 3 AT HOME - Core + HIIT

Arianna

I never really do back because I don’t know what exercises are best. These killed me in the best way!! Great workout

Maddy

Week 1 Day 4 AT HOME - Back + Biceps

Thank you Sophia, for providing an amazing at home workout! My legs are toasty ❤️🫶🏻

Dusty

Shiloh Long

Week 1 Day 5 AT HOME - Quads + Calves

Rhianna

Everything was a little easier this weak but still a killer workout.

Week 2 Day 1 AT HOME - Glutes + Hammies

Felt great to get back at it after the holidays and dealing with illness. Def a burner 🔥🥵

Week 2 Day 2 AT HOME - Chest + Shoulders + Triceps

Quick but effective workout 🏋️‍♀️

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Sweating .., added more weight today 💪🏻🏋️‍♀️

Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

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