Name: Playbook - Sophia Panella - Week 4 Day 2 AT HOME - Chest + Shoulders + Triceps
Uploaded: 2025-03-07T18:13:41.396Z
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

This was my first workout with your app and it was amazing! I loved it!

Sophia

Kate

Deanna Kutscher

Week 1 Day 1 AT HOME - Glutes + Hammies

Workout was great. I had to adjust a little but because I was unaware I would need a bar to do this or a bench. I would say to improve I would make workouts you can do at home with less equipment. ❤️

Koleen

Awesome! I feel like I pushed myself but I’m not drained. Love!

Whitney

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

Wish I had burned more calories, but it was a nice break from my usual. Core is 🔥

REALLY tough after the first leg day 😅 great workout but tough when you’re super sore haha

elizabeth

Week 1 Day 3 AT HOME - Core + HIIT

Alyssa

Nicolette Bruno

Week 1 Day 4 AT HOME - Back + Biceps

Finished week 1 feels so good and getting so much good movement in. I didn’t realize it would feel so rewarding to finish the week but it does! Can’t wait to continue 🥵

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

Emily

Week 1 Day 5 AT HOME - Quads + Calves

Alexis

Michael

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

Week 2 Day 1 AT HOME - Glutes + Hammies

Had to cut out the last round of supersets for time sake, but my shoulders are feeling it🙌🏼

Alli

Aubree

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

Alexys

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

Lexy

Week 2 Day 5 AT HOME - Quads + Calves

Easier this week!! Upped my weight and reps 😊

Love to see that I’m getting stronger! Such a good feeling!

Week 3 Day 1 AT HOME - Glutes + Hammies

Lavy

Love that this is how I started my day! Lifting heavier and feeling good!

Week 3 Day 2 AT HOME - Chest + Shoulders + Triceps

Such a great way to start the day. My core is 🔥

Jenna

Week 3 Day 3 AT HOME - Core + HIIT

Kalie

Love feeling stronger with my reps each week!

Week 3 Day 4 AT HOME - Back + Biceps

Those lunges were killer but I can feel myself getting better!

Week 3 Day 5 AT HOME - Quads + Calves

Last week of this program didn’t go as planned, but I’m still finishing it out. Can definitely tell the difference between week 1 to now! Loved this program.

I can definitely tell I’m getting stronger! Slowly increasing my weights each week🙌🏼

Week 4 Day 2 AT HOME - Chest + Shoulders + Triceps

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