Name: Playbook - Sophia Panella - Week 1 Day 2 - Shoulders, Chest + Triceps
Uploaded: 2024-02-15T14:30:00.985Z
Duration: 45 min
Description: Week 1 Day 2 - Shoulders, Chest + Triceps

This workout was a great one! Really pushed me!

Best upper body workout I’ve had in a long time! So tough but so effective

Lexy

Chest day is my least favorite, but this one was fun!!

Reagan

Emma

Michelle

Faith

Love changing things up this workout made me feel so strong!

Jordan

Holy crap. My arms are jello 🫠 definitely one of my favorites though!

Carley

Tbh the worst in the best way possible. Shoulders are BURNIN 🔥

Jessica

Taylor

Christina

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- 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

Standing Dumbbell Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Shoulder Superset

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Start by standing tall, with feet staggered, and a dumbbell in each hand
- Bring one dumbbell up slightly across the front of your chest engaging your chest
- Keep a slight bend in elbows
- Pause and let your arms slowly return back to the starting position

Dumbbell alternating underhand grip low to high fly

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control
- Keep core tight and engaged

Dumbbell upright row

Chest + Shoulder Superset

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Tricep Sueprset

Week 1 Day 2 - Shoulders, Chest + Triceps

First home glute work out that’s ever exhausted me 👍🔥

Danielle

I died. could not get through last set of walking lunges. can’t wait to improve ! so challenging and so good!

deeva

Tessa

Week 1 Day 1 - Glutes + Hamstrings

Shianne

Tracy

Such a good workout to start the day! 😅

Week 1 Day 3 AT HOME - Kettlebell HIIT + Core

I don’t own bands. It’s hard to do at home

Ruthi

These home workouts are killer. loving them

I am lifting heavier and I’m so excited to see myself grow even more!

Week 1 Day 4 - Back + Biceps

Such a good burn! Feeling so much stronger too! 💪🏼🍑

Week 1 Day 5 - Legs + Quads

I have such a love/hate relationship because it is so hard but soooo good😅 Prepare to burn!!

Week 2 Day 1 - Glutes + Hamstrings

Week 2 Day 2 - Shoulders, Chest + Triceps

Week 2 Day 3 AT HOME - Kettlebell HIIT + Core

Love watching the weight I’m lifting increase!

Week 2 Day 4 - Back + Biceps

Week 2 Day 5 - Legs + Quads

Week 3 Day 1 - Glutes + Hamstrings

Week 3 Day 2 - Shoulders, Chest + Triceps

Week 3 Day 3 AT HOME - Kettlebell HIIT + Core

Going up in weight in all exercises is so rewarding! 💪🏼

Week 3 Day 4 - Back + Biceps

Week 3 Day 5 - Legs + Quads

Week 4 Day 1 - Glutes + Hamstrings

I love upper body days! 💪🏼 Made me feel so strong!

Ashley

Week 4 Day 2 - Shoulders, Chest + Triceps

Week 4 Day 3 AT HOME - Kettlebell HIIT + Core

So glad I started my day this way! And went up in weights 💪🏼

Week 4 Day 4 - Back + Biceps

Definitely started feeling my legs get numb and i love that feeling!!!

Week 1 Day 2 - Shoulders, Chest + Triceps

Community

More workouts from Sophia Panella