Name: Playbook - Taylor Mei - Phase 2/Day 5: Chest & Shoulders
Uploaded: 2024-04-30T14:16:45.146Z
Duration: 60 min
Description: Phase 2/Day 5: Chest & Shoulders

Kamila

Morning Protocol: 
20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age 

Warm Up: 
+ 8 minutes cycle or stair master 
+ Light lateral raises x 15 
+ Light front raises x 15 
+ Light rear delt flies x 15 
+ 1 set of pushups 

Workout: 

Superset: 
+ DB Chest Press: 2 x 12-15 / 2 x 10-12 
+ Incline Pushups: 4 x max reps 

Superset: 
+ DB Shoulder Press: 4 x 8-10 
+ DB lateral Raises: 4 x 15-20 

Superset: 
+ DB Front Raises: 4 x 15-20
+ Pushups: 4 x max reps 

Superset: 
+ DB Incline Close Grip Chest Press 3 x 12-15
+ DB standing Arnold press: 3 x 10-12 

Cool Down: 
15 minutes cycle/incline walk 
Light stretching/foam rolling to finish

20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age

Aiming for a 60% Max Heart Rate
Max heart rate = 225 - your age

Incline Treadmill Walk

Morning Protocol

+ 8 minutes cycle or stair master 
+ Light lateral raises x 15 
+ Light front raises x 15 
+ Light rear delt flies x 15 
+ 1 set of pushups

Stairmaster

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

DB Lateral Raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Db front raises

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

- 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

Pushups

Warm Up

+ DB Chest Press: 2 x 12-15 / 2 x 10-12:
*12-15 moderate weight, 10-12 heavy weight  

+ Incline Pushups: 4 x max reps

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Close Grip Chest Press

- Get into a push-up position with your hands elevated on a box or step
- Perform a push-up

Incline Pushups

Superset

+ DB Shoulder Press: 4 x 8-10 
+ DB lateral Raises: 4 x 15-20

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB Neutral Grip Shoulder Press

+ DB Front Raises: 4 x 15-20
+ Pushups: 4 x max reps

+ DB Incline Close Grip Chest Press 3 x 12-15
+ DB standing Arnold press: 3 x 10-12

-Hold a dumbbell in each hand with the dumbbells together in a neutral hand position while on an incline bench
-Press the dumbbells up to full arm extension and contraction

Db incline close grip chest press

- Start with your palms facing you
- Press the dumbbells above you
- Rotating your wrists as you press
- Reach full extension and reverse the motion as you come down

DB Arnold Press

15 minutes cycle/incline walk 
Light stretching/foam rolling to finish

Foam Roll Pecs

Cool Down

Phase 2/Day 5: Chest & Shoulders

Is there a word for both enjoyable and hard? Either way, really like this phase. I was too excited and started after 3 weeks of phase 1. But feel really good on this phase! Excited to try the other workouts

candice

Phase 2/Day 1: Quad & Glute Dominant

Haaaaaard! But I know it will make my pull ups much better!

Phase 2/Day 2: Back & Arms

Phase 2/Day 3: REST DAY!

All good but I deffo need to get my own cushion for bridges 😅

Phase 2/Day 4: Hamstring & Glute Dominant

Phase 2/Day 6: Cardio & Core

Workout love. I feel my legs hard🙈♥️

Aleksandra

Extra spicy! My fav type, a lot of volume so went lighter for the first try but definitely think I can go heavier especially for the bridges and goblet squats

Phase 2/Day 5: Chest & Shoulders

Community

More workouts from Taylor Mei