Name: Playbook - Taylor Mei - W1/D2: Chest + Shoulders + Arms
Uploaded: 2024-04-01T13:08:26.666Z
Duration: 45 min
Description: W1/D2: Chest + Shoulders + Arms

alissa

Adele

Stacy

I love all your exercises. It burns a day later. Thank you

Alethea

After the first day I feeled pain yes I couldn't go to the gym day 2 but I continued for the next day and I will never surrender for my son and for every obeise in the world that there is a hope yo success in life

Hssan Moaminah

Just enough for a beginner who has a lot of natural upper body strength but doesn't focus on certain muscles for strengthening specifically. Left my arms burning but not enough to be sore the next day, especially with a nice stretch afterwards.

Bobbi

Warm-up: 
+ 5-10 min. treadmill walk on incline 
+ Spinal rolls x 3 
+ Arm circles x 8 (each direction) 
+ Wall angels x 3 
+ Straddle with t-spine twist x 10 sec. 

WORKOUT:
Triset:
A1: Pushups 3 x 12-15 
A2: DB lateral raises 3 x 15 
A3: DB bent over rear delt flys 3 x 15 

Superset:
B1: DB chest press 3 x 12 
B2: DB alt front raises 3 x 15 each side 

Superset:
C1: DB standing SA shoulder press 3 x 12 each side) 
C2: DB close grip chest press 3 x 12 

Finisher Circuit:
D1: DB OH tricep extensions 3 x 15 
D2: DB curls 3 x 15 
D3: DB skull crushers 3 x 15 
D4: DB hammer curls 3 x 15

+ 5-10 min. treadmill walk on incline 
+ Spinal rolls x 3 
+ Arm circles x 8 each direction 
+ Wall angels x 3 
+ Straddle with t-spine twist x 10 sec.

Incline Treadmill Walk

Spinal Rolls

Arm Circles

- Get into a semi seated position against a wall
- Raise your arms up tho the side against the wall
- Move your hands up to the overhead position and back while keeping your arms against the wall

Wall Angels

- Stand in a wide stance 
- Hinge at the waist placing your hands on the ground
- Raise one hand and then the other overhead back and forth quickly

Straddle T-spine Twists

Warm Up

A1: Pushups 3 x 12-15 
A2: DB lateral raises 3 x 15 
A3: DB bent over rear delt flys 3 x 15

- 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

- 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

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

DB Bent Over Rear Delt Fly

Triset

B1: DB chest press 3 x 12 
B2: DB front raises 3 x 15 each side

- 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 Chest Press

- 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

Superset

C1: DB SA shoulder press 3 x 12 (each side) 
C2: DB chest press 3 x 12

- Start with your arms at 90 degrees
- Press one dumbbell straight up
- Lower with a slow controlled motion
- Alternate arms each rep

DB Alt SA Shoulder Press

DB Close Grip Chest Press

D1: DB OH tricep extensions 3 x 15 
D2: DB curls 3 x 15 
D3: DB skull crushers 3 x 15 
D4: DB hammer curls 3 x 15

- 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

DB OH Tricep Extension

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

DB Skull Crushers

Hammer Curls

Finisher

W1/D2: Chest + Shoulders + Arms

Very good workout. I miss alternatives for some exercises with more weight.

Kristina

I loved this workout so much.  It is great to find my excitement for doing exercise again

Kate

Good workout for this powerlifter lol. Not used to getting my heart rate higher!

Jessica

W1/D1: Quads + Glutes + Core

Would love alternate option for ham floor slides. I used a wall ball under my feet and rolled it up towards my hamstrings.

Christine

Great work out. Modified with some heavier weights & had to do hamstring curl machine. No sliders yet. Legs wobbly 👍
Feeling strong💪

W1/D3: Hamstrings + Back + Core

Great workout I can do anywhere and push as hard as I need depending on how the body is feeling that day!

Lenore

Pain all my legs and my back muscles feels 👍

W2/D1: Quads + Glutes + Core

Great workout could do at home. Couldn't do full diamond push ups. Had to go to knees. New challenge for me. Thanks LittleT💪👍

You’re my body type so it was really wasy to copy and emulate your movement. Love the mobility exercises.

Sayaka

Really good 👍🏻 for these lighter workouts that are more rep based or have some cardio intensity - I realise I have quite a bit of experience in the gym so for some exercises I’ve made them a bit harder. Push press became clean and press with a bar and laying incline db flye became a laying incline cable flye 🔥

candice

W2/D2: Chest + Shoulders + Arms

Katie

W2/D3: Hamstrings + Back + Core

Nice, one of my favs because for some reason I love step ups and Bulgarian squats 😂😅💖

W3/D1: Quads + Glutes + Core

Kamila

W3/D2: Chest + Shoulders + Arms

Great workout. Feeling strong. Thank you 💪👏

W3/D3: Hamstrings + Back + Core

So close to finishing finally. Looking forward to being able to start I Can I Will. Inspired! 💪👏❤️

W4/D1: Quads + Glutes + Core

W4/D2: Chest + Shoulders + Arms

Finished!!  This challenge was so good!

Those single leg deadlifts are so hard.  Gotta work on that balance 💪💪

W1/D2: Chest + Shoulders + Arms

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