Name: Playbook - Sweat Rewards - W3/D5 Chest & Shoulders
Uploaded: 2023-01-02T02:01:35.101Z
Duration: 45 min
Description: W3/D5 Chest & Shoulders

Shannon

Ruth

Chest
§ Barbell Bench Press 6 Sets pyramiding up in weight, pyramiding down in
reps (1 Set for 25 Reps, 1 Set for 20 Reps, 1 Set for 15 reps, 1 Set for 12

Shoulders
§ Dumbbell Shoulder Lateral Raises (Side Raises) (4 Sets of 10 Reps)
o Chest
§ Cable single arm chest 4 Sets of 15 reps (Super Set with below Shoulders)
(Increase weight as you progress in sets; push yourself)

Shoulders
§ Dumbbell Shoulder Front Raises (4 Sets of 10 Reps)
o Incline Bench Chest Fliers 3 Sets of 10 Reps
o Incline Bench Press 3 Sets of 8 Reps
o Chest
§ Incline Close Grip Bench Press 3 Sets of 8 Reps (Super Set with below
Shoulders)
o Shoulders
§ Standing Dumbbell Shoulder Presses (4 Sets of 10 Reps)
o Push Ups 3 Sets of 30 Reps (Wide, Regular “Shoulder Width Apart” and
Diamond...10 of each of the 3 positions...total of 30 for 1 Set)

• Cardio

o 10 minutes on the treadmill (set the incline to the max; set the pace to a
manageable striding pace)
o 5 minutes on the spin bike

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

DB Lateral raise

- Start by standing tall, centered in the cable machine, and a cable handle in one hand
- Bring your hand forward off the chest, engaging your chest
- Pause and let your arm return back to the starting position
- Complete desired reps then repeat on the opposite side

Cable single arm chest fly

DB seated front raise

Superset

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Ez bar close grip press

Standing Barbell Press (Can be with DB)

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Push up elbows in

Cardio of your choice

Cardio (spin bike)

W3/D5 Chest & Shoulders

Hello ,for gains n cuts meal plan are there vegan/vegetarian options ? Thanks !

Rebekah

I love that you provide a meal plan along with the program for users to follow. Definitely helps with meal prep on my end because I never know what to make! :/

What nutrition plan should I follow?

I really enjoyed this work out. I loved the videos. The workout has the right Amount of intensity.

labrisha

My first workout after a 3 month hiatus. This was a good one!!

Denee

Cassy

W1/D1 Chest & Back

Jaja

Really enjoyed this intense arm workout!!! So easy to follow as well!

Asha Fears

W1/D2  Shoulders and Arms

Hectic!!!! We didn’t have some of the machines in our Gym and I was great full coz yoh!!!!!

Beverly

Chenai

W1/D3  Legs

Alternative would be great, some gym don’t have the equipment showing in the workout. Awesome workout!

W3/D5 Chest & Shoulders

Community

More workouts from Sweat Rewards