Name: Playbook - Sophia Panella - Week 4 Day 2 AT HOME - Chest + Shoulders + Triceps
Uploaded: 2024-02-15T14:30:01.131Z
Duration: 45 min
Description: Week 4 Day 2 AT HOME - Chest + Shoulders + Triceps

- 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 4 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 💘

Hannah

Kylee

Aubree

Week 1 Day 1 AT HOME - Glutes + Hammies

Ally

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

Emily

Kristyn DeLorenzo

Week 1 Day 3 AT HOME - Core + HIIT

Nicolette Bruno

Alexis

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

Ruthi

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 4 Day 2 AT HOME - Chest + Shoulders + Triceps

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