Name: Playbook - Sophia Panella - Week 3 Day 4 - Chest + Shoulders
Uploaded: 2023-01-29T23:28:17.419Z
Duration: 50 min
Description: Week 3 Day 4 - Chest + Shoulders

Sara

Katelyn

- 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

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

Chest Superset

Rear delt flys + tricep kickbacks + upright rows

- With your chest flat on an incline bench and 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 Incline 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 3 Day 4 - Chest + Shoulders

Brooke

So good, girlfriend. Healing from shoulder surgery. Gone from a 330lb squat back to square one, and your programs are just the right layout to get back into a rhythm and groove again. Thanks for what you do, girl!

Tazh

Courtney

Week 1 Day 1 - Glutes + Hamstrings

Hey bestie!! First time doing a workout with the app and it was hands down the best workout session I have had! I’m new to the gym and get MAJOR gym anxiety but having an outline and demonstrations of the workouts helped it go so much smoother. I am a huge fan of you and all of your work that do through social media! You have already helped me so much in my journey! Thank you thank you ❤️❤️

Olivia Bourque

Whitney Howell

Week 1 Day 2 - Back + Biceps

Kicked my butt! Great work out to start the day!

Hailey

Ashlin

I’m a mom???? My abs say no, my child says otherwise

Jessica

Week 1 Day 3 - Core + HIIT

Savannah

Great work out again! Thanks to Sophia for the tip about dropping weight when I felt like my form was off, I did that a few times & could tell where I was going wrong! 
I was a little confused with the rear delt fly’s, I felt like it was working my back?? Idk but overall feel great!

Alexus

I’m toast!!! The app is so easy to use and not too distracting.

Cristina

Week 1 Day 4 - Chest + Shoulders

Girllll when I say my legs were SHAKING….such a killer workout. You’re amazing <3

First week back after the new year. This absolutely killed my legs! Loved it!

I literally could barely walk after this!! Leg extensions have never been so hard before. & the step ups had me SHAKINNGG

Week 1 Day 5 - Quads

alison

My legs are shakin. Great workout Sophia!

Alysa

Week 2 Day 1 - Glutes + Hamstrings

Laura

Soph is always killin it. Solid pull day🤝🏼

Macy

Week 2 Day 2 - Back + Biceps

Great one when you don’t have much time!

Kelly

Week 2 Day 3 - Core + HIIT

Bumped up my weight today!! My arms were shaking the whole time 😅

Alexia

I wish there was a section we could input how much weight, so that we could keep track of progress ❤️

Shanna

Cheyanne

Week 2 Day 4 - Chest + Shoulders

I upped my weight on some but still don’t know if I’m ever going to be able to up my weights on the leg extensions haha legs are dead by this time, but feel great!!

Madison

Week 2 Day 5 - Quads

Love this leg day. I think it would be helpful to detail the instructions a tad more. Like on the BSS for a glute day, we should be hinging forward slightly right? I feel them in my quads the most!

Catie

I’ve upped my weight on some! I’m still having a hard time with RDLs. I start with no weight/little weight on the smith machine bar & I feel the exercise in all the right spots. But when I up the weight just a little I feel like I don’t feel it?? I feel like the no weight is too easy so idk what to do

Alice

Week 3 Day 1 - Glutes + Hamstrings

I felt really strong doing this workout today 💪🏻

Loved loved loved this workout! My arms are fatigued. I feel so strong after this work and I even hit new PR’s today 🥳👏

Week 3 Day 4 - Chest + Shoulders

Community

More workouts from Sophia Panella