Name: Playbook - Sophia Panella - Week 3 Day 4 - Chest, Shoulders + Triceps
Uploaded: 2024-02-15T14:30:01.215Z
Duration: 45 min
Description: Week 3 Day 4 - Chest, Shoulders + Triceps

Jessica

Ciana

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine chest press

- Hold a bar 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

Cable standing upright row

- Begin with rope between your legs
- Raise the rope forward and up forming a Y shape with a slight bend in elbows
- Lower down to starting position with control

Cable standing Y raise

Shoulder + Chest Superset

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Begin with your back to the to cable with a slight hinge in your hips and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start
- Keep elbows as still as possible

Cable rope overhead triceps extensions

Tricep Superset

Week 3 Day 4 - Chest, Shoulders + Triceps

Michael

I wanted to throw in a little spice today as I’ve been in a slump so I paired this with good mornings and a goblet squat super set and it was🤌🏻

Ashlyn

Laura

Week 1 Day 1 - Glutes + Hamstrings

that was super challenging! I am just starting out so I couldn’t finish but I am hoping I can improve asap!

deeva

Lesly

it was great! i love how I could watch you perform the exact movements. so I could follow. it is so helpful I am excited for this!

alyssa

Week 1 Day 2 - Back + Biceps

I’ll be honest, I’m not a huge HIIT fan, or I thought I wasn’t & I almost skipped this workout. I decided to give it a try & oh my. I am SHAKING. & so sweaty. I never sweat like this with strength training. Definitely loved this one!

Eyricka

Really enjoyed this workout! Something different which made it enjoyable!! Great sweat too 💪🏽

Kylee

That got my sweatin, my gym doesn’t have many kettlebells but I incorporated dumbells for some of exercises and was able to make it work!

Courtney

Week 1 Day 3 - Kettlebell HIIT + Core

Loved this workout! Arms are burning!🔥

Everything is on fire after that one!! 🔥🔥

Kristen

I was sick but we still got a hard pump in 😝

Brandy

Week 1 Day 4 - Chest, Shoulders + Triceps

Legs are burning in the best way possible!💗

could barely walk down the stairs after 😂

taylor

Week 1 Day 5 - Legs + 	Quads

Halle

Week 2 Day 1 - Glutes + Hamstrings

Coming back from a two day back injury, lowered my weights and slowed down a bit, but happy to be back💗

Week 3 Day 4 - Chest, Shoulders + Triceps

Community

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