Name: Playbook - Taylor Mei - W2/D2: Chest + Shoulders + Arms
Uploaded: 2024-04-01T13:08:26.969Z
Duration: 45 min
Description: W2/D2: Chest + Shoulders + Arms

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

Adele

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

Tisha Schwartz

Aleksandra

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.

Triset:
A1: DB shoulder press 3 x 12 
A2: DB front raises 3 x 12 
A3: DB rear delt flys 3 x 15 

Superset:
B1: DB incline chest flies 3 x 15 
B2: DB chest press pulses 3 x 15 

Superset:
C1: Pushup to shoulder tap 3 x 10 
C2: Standing DB push press 3 x 12 

Circuit:
D1: Diamond pushups 3 x 10 
D2: DB bicep curls 3 x 15 
D3: DB skull crushers 3 x 15 
D4: DB bicep curl hold 3 x 10 seconds followed by 10 bicep curl reps

+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: DB shoulder press 3 x 12 
A2: DB front raises 3 x 12 
A3: DB rear delt flys 3 x 15

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

DB Shoulder 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

- 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 incline chest flies 3 x 15 
B2: DB chest press pulses 3 x 15

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

DB incline chest flies

DB Chest Press Pulses

Superset

C1: Pushup to shoulder tap 3 x 10 
C2: Standing DB push press 3 x 12

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch your opposite shoulder, repeat on the opposite side

Pushup to Shoulder Tap

- Standing with feet hip width apart, raise your dumbbells, holding at your shoulders.
-Bending slightly at the knees, thrust the dumbbells above you head in the same motion

DB Push Press

D1: Diamond pushups 3 x 10 
D2: DB bicep curls 3 x 15 
D3: DB skull crushers 3 x 15 
D4: DB bicep curl hold 3 x 10 sec. followed by 10 bicep curl reps

- 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 Pushups

DB Alt Bicep 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

Static hold for 3 seconds, followed by 10 bicep curl reps

DB Hold + Curl

Circuit

W2/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

alissa

W1/D2: Chest + Shoulders + Arms

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💪

Alethea

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 👍

Hssan Moaminah

W2/D1: Quads + Glutes + Core

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 💪💪

W2/D2: Chest + Shoulders + Arms

Community

More workouts from Taylor Mei