Name: Playbook - Stefan Petrov - W2/D1 Chest/Triceps/Shoulders
Uploaded: 2021-09-16T15:28:34.829Z
Duration: 45 min
Description: W2/D1 Chest/Triceps/Shoulders

- Push ups 5 x 15-20
- Diamond push ups 4 x 10-15
- Snake press 4 x 8-10
- Bodyweight shoulder press 4 x 8-10
- Bodyweight tricep extensions 5 x 10-15
- Lateral raises (with or without weights) 5 x 15-20

- 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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push up

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Snake press

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Bodyweight shoulder press

- Standing in a push up position with arms extended further
- Bend elbows so that your forearms touch the wall
- Press into your hands to rise back up

Bodyweight tricep extensions

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral raises

W2/D1 Chest/Triceps/Shoulders

Nice! I didn’t expect that chest bodyweights excercises were that tough!

Oscar Yepes

W1/D1 Chest/Triceps/Shoulders

It was great! I implemented the use of an elastic band to increase the tension of some exercises ans it felt great

It was great. I feel the same intensity working out with my body weights as with weights. Stefan you’re the best.

W1/D2 Back/Biceps

W1/D3 Legs/Core

Great. 169kal in 38min, 12 of them of but burning! 😜✌🏻

Great! 23 of 45 minutes out in fat burn zone

W1/D4 Chest/Triceps/Shoulders

It was great! I reached to burn 289cal only in 1hour. The towel exercises are awesome! 🤟🏻

W2/D1 Chest/Triceps/Shoulders

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