Name: Playbook - MIDAS MVMT - Gym - Chest, Shoulders & Triceps
Uploaded: 2022-01-17T19:00:41.328Z
Duration: 60 min
Description: Gym - Chest, Shoulders & Triceps

Build muscle and strength in your Chest, Shoulders & Triceps with this workout. You'll need a gym or access to all the equipment I used to complete this. Have a solid workout!

Complete each exercise simultaneously with no breaks. Move at a slower pace than normal to avoid getting tired and complete 2 rounds of the circuit. No breaks between both circuits either!

- Build momentum slowly. 
- Move at your own pace.

Running in Place

Burpee

- From a wide stance, Lunge wide to one side until you feel the stretch in your inner thighs.

Alt Side Lunge Stretch

- Build momentum and a good rhythm.
- Move at your own pace.

Push Jack

- Squat until your Glutes are below your knee level.

Squat

5 Minute Warmup

- First set is a warm up set with no weight on the bar.
- Set Bench to between 15-30 degrees on an incline.
- Don't lock out elbows.
- Keep a slight arch in your upper back.

BB - Incline Bench Press

- Lower bar below chin level
- Lift bar straight up and bring to line up with your head.
- Lower slowly and more explosively upwards

BB - Seated Shoulder Press

- Alternate crossover arm each rep.
- Hold for 1-2 secs at the top each time.

Cable Crossover

- Lift up to Shoulder height
- Resist the weight as it goes down.
- Keep only a slight bend in your elbows

EZ Bar - Front Raises

- This is a superset
- After the first exercise, immediately complete the second one for one full set.
- Do this three times for three sets.

- Use a wide grip.
- Lower until elbows form 90 degrees.
- Don't lock out your elbows at the top.

Chest Dips

- Use a Neutral grip.
- Lower until elbows form 90 degrees.
- Don't lock out your elbows at the top.

Tricep Dips

Superset - Dips

Do this when your body is warm like after a workout session. Hold each stretch for 30 Seconds.

- Hold your arms behind your back and lean forward lifting your arms as high as you can.

Chest Opener + Forward Bend

-  Let one arm hold the weight of the one that's crossing your body.
- Switch and repeat for the other Arm.

Crossbody Stretch

- Try to hold onto both Elbows with esch hand and hold that position throughout.

Kneeling Upperbody Stretch

- Hold and pull until your feel a stretch your Quadriceps.
- Switch and repeat with the other leg.

Kneeling Quad Stretch

- Reach for your toes and hold for the designated time without bending your knees. 
- Reach as far as you can if you can't touch your toes.

Seated Forward Bend

- Lift your upper body to form an arch and hold that position.

Cat Pose

- Use a towel, a shirt or both hands to hold the weight of one leg.
- Switch and complete for the other leg.

Gym - Chest, Shoulders & Triceps

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