Name: Playbook - Tinesha Richardson-Trump - W1/D2 Chest, Shoulders, Triceps
Uploaded: 2023-08-08T00:36:33.210Z
Duration: 45 min
Description: W1/D2 Chest, Shoulders, Triceps

- Start by standing tall, with feet staggered with weight on the Back foot, and a cable handle in each hand
- Push your hands forward engaging your chest
- Pause and let your arms return back to the starting position slowly

Cable standing flat chest press

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

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

Machine lateral raise

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Keep your core tight
- Arms should remain close to your ears during the movement
- Start with hands together behind your head
- Spread the rope apart at the top of the movement as you extend the arms forward
- Slowly lower hands back to the starting position

Overhead rope tricep extensions

*Do not use your typical bench press weight. Drop 10#
- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

W1/D2 Chest, Shoulders, Triceps

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