Name: Playbook - Sophia Panella - Week 4 Day 4 - Chest + Shoulders
Uploaded: 2024-02-15T14:30:01.178Z
Duration: 50 min
Description: Week 4 Day 4 - Chest + Shoulders

- 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 4 Day 4 - Chest + Shoulders

Amazing! Have followed you for years but finally just got myself to start your program! Thank you!

Lauren

Sarah

Shaylee

Week 1 Day 1 - Glutes + Hamstrings

I loved it! I used to coach with you and missed your workouts, so this has been great :)

Ashlee

Alyssa

Can already tell this one’s gonna hurt tomorrow😮‍💨

Ashlyn

Week 1 Day 2 - Back + Biceps

Ryann

if you’re wondering if the 10 sec. rest is a joke! it’s not! 🥵

Erin Bergner

Week 1 Day 3 - Core + HIIT

Ryan

My shoulders are going to fall off the bone 😅😅

Sandra

Nikki

Week 1 Day 4 - Chest + Shoulders

Azul

Jessibel

Week 1 Day 5 - Quads

Girrrrlllll my 🍑🍑!!!  Im wobbling out the gym 🥵

taylor

Ally

Week 2 Day 1 - Glutes + Hamstrings

Pushed myself more than last week! My body feels good!

Courtney

First workout in a while trying to get out of this funk so thank you!

Week 2 Day 2 - Back + Biceps

Couldn’t finish this one the first week, now week two we completed every rep, every exercise!

Week 2 Day 3 - Core + HIIT

Aimee

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

Week 2 Day 4 - Chest + Shoulders

Thea

Week 2 Day 5 - Quads

Ellie

Week 3 Day 1 - Glutes + Hamstrings

Starting to see improvements in my form and weight increases. Still struggling will the pull ups but hoping with consistency I will continue to improve.

Katie

I felt really strong doing this workout today 💪🏻

Week 3 Day 2 - Back + Biceps

Week 3 Day 3 - Core + HIIT

Sara

Katelyn

Week 3 Day 4 - Chest + Shoulders

HOLY SMOKES 🔥 
Legs are TREMBLING 🥲💪🏽🙌🏽

Drea

Week 3 Day 5 - Quads

Week 4 Day 1 - Glutes + Hamstrings

Ciana

Jessica

Week 4 Day 2 - Back + Biceps

Week 4 Day 3 - Core + HIIT

Kicked my butt today. Really struggling with the weighted step ups, I feel like i have no balance. Overall very good workout!

Week 4 Day 4 - Chest + Shoulders

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