Name: Playbook - Sophia Panella - Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps
Uploaded: 2024-02-15T14:30:00.949Z
Duration: 45 min
Description: Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

Hannah

Ally

Aubree

Tabetha

Melissa

Great workout! Felt all the muscles work 💪🏼

Amazing! Great at home workout while i’m snowed in!

Ashley

Kayla

tiffany

Caroline

These kind of workouts is always so difficult for me but I pushed through!! My arms are already so soreee

Nethmarie

Zara

Hilary

Nicolette Bruno

Nikki

Libby

Kaila

Phoebe Peacock

Such a good sweat session. The super sets definitely made my arms burn.

Anny

Rachel

Angela Mayes

My 1st workout with Sophia.
Really enjoyed it and looking forward to do more.

Thank you Sophia for this workout.

Tina

Molly

I didn’t have a bar bell at home but I used dumbbells. There was one workout that I felt like my position was wrong cause my neck started to hurt. Other then that I loved todays workout

Ruthi

My arms are killing me in the best way possible!

Melanie Davis

I love feeling all the muscle groups engage. Great workout!

Bailey

Alexis

Wow!!! That triple set was a doozy but felt so good. Did my first workout in a sports bra <3

Added some extra reps and dome push ups to make it a little bit harder! Definitely worked these muscle groups today without getting my heart through the roof. Looking forward to the next 4 weeks. Thanks!

Lindsay

Mirka

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 Westlake

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

I’m dead! Had to drop the reps on the split squats because I couldn’t do 10 with good form but hoping I start growing and improving each day!! Great first day 💘

Kylee

Week 1 Day 1 AT HOME - Glutes + Hammies

Emily

Kristyn DeLorenzo

Week 1 Day 3 AT HOME - Core + HIIT

Killer! Definitely going to feel this one tomorrow…

Week 1 Day 4 AT HOME - Back + Biceps

This one kicked my butt! But felt so freaking good!! 🔥🔥

First day back after being SUPER sick this week. Feeling so much better now that I’m able to be active again 💘

Super great workout, I was on a time constraint and didn’t even want to go in the place but never regret a workout 🙌🏻

Breanna

Week 1 Day 5 AT HOME - Quads + Calves

Michael

Love seeing the progress I’ve made from week 1 to week 2!!

Week 2 Day 1 AT HOME - Glutes + Hammies

I’m definitely going to feel that later today🔥

I couldnt do 1 workout because of my lower back. And I had to modify another one cause I don’t own a bar bell

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

Core is burning! Good, quick workout, only took me 20 min!!!

Tayler

I am dead lol what a great workout! Seriously a quick but hard workout

Haven’t worked my core like that for a hot minute! The jump squats maybe could have been 20 reps vs 10, but it was still a nice little cardio sesh

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Felt stronger this round! Modified the lunges to have no weight to focus on form but still such an effective workout!

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

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