Name: Playbook - Tommy Newell - W7/D1 Chest/Shoulders
Uploaded: 2022-11-06T03:02:01.486Z
Duration: 60 min
Description: W7/D1 Chest/Shoulders

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Dumbbell lateral raises

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Cable fly (top to bottom)

W7/D1 Chest/Shoulders

Good workout.  Haven’t done chest and shoulders together much but liked this workout.

Chad

James Nguyen

Steven

W1/D1 Chest/Shoulders

Alberto

Ashley

W1/D2 Back/Traps

Good leg day.  Maybe add some hamstring work.

Adding alternative to machine/workout. A standing calf machine is not available at my gym.

lillian

W1/D3 Quads/Calves

add alternative workouts or machines as replacements. Unfortunately, the gym does not have certain machines on this workout list. Other than that yet another amazing workout..

W1/D4 Chest/Triceps

Mike

Johari

W1/D5 Back/Biceps

I wish there was more abs in this workout but overall good

David

W1/D6 Hamstrings/Abs

W1/D7 Active Rest Day

W2/D1 Chest/Shoulders

W2/D2 Back/Traps

W2/D3 Quads/Calves

W2/D4 Chest/Triceps

W2/D5 Back/Biceps

W2/D6 Hamstrings/Abs

W2/D7 Active Rest Day

W3/D1 Chest/Shoulders

W3/D2 Back/Traps

W3/D3 Quads/Calves

W3/D4 Chest/Triceps

W3/D5 Back/Biceps

W3/D6 Hamstrings/Abs

W3/D7 Active Rest Day

W4/D1 Chest/Shoulders

W4/D2 Back/Traps

W4/D3 Quads/Calves

W4/D4 Chest/Triceps

W4/D5 Back/Biceps

W4/D6 Hamstrings/Abs

W4/D7 Active Rest Day

W5/D1 Chest/Shoulders

W5/D2 Back/Traps

W5/D3 Quads/Calves

W5/D4 Chest/Triceps

W5/D5 Back/Biceps

W5/D6 Hamstrings/Abs

W5/D7 Active Rest Day

W6/D1 Chest/Shoulders

Dr. Steve

W6/D2 Back/Traps

W6/D3 Quads/Calves

W6/D4 Chest/Triceps

W6/D5 Back/Biceps

W6/D6 Hamstrings/Abs

W6/D7 Active Rest Day

W7/D2 Back/Traps

W7/D3 Quads/Calves

W7/D4 Chest/Triceps

W7/D5 Back/Biceps

W7/D6 Hamstrings/Abs

W7/D7 Active Rest Day

W8/D1 Chest/Shoulders

W7/D1 Chest/Shoulders

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