Name: Playbook - Sophia Panella - Week 4 Day 2 - Shoulders, Chest + Triceps
Uploaded: 2024-02-15T14:30:01.180Z
Duration: 45 min
Description: Week 4 Day 2 - Shoulders, Chest + Triceps

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

Ashley

- 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 4 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

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

Week 1 Day 2 - Shoulders, Chest + Triceps

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

Michelle

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! 💪🏼🍑

Emma

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

Carley

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

Jessica

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

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 4 Day 2 - Shoulders, Chest + Triceps

Community

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