Name: Playbook - Vanessa Skoubye - Shoulders/chest/triceps
Uploaded: 2023-02-16T00:35:42.865Z
Duration: 75 min
Description: Shoulders/chest/triceps

This upper body workout is a little longer. Again, strive to hit a heavy weight that you can do 8-10 reps with for each exercise.

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Do between 8-10 reps with as heavy as you can in that rep range

Cable rope triceps extensions

- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Chest flies

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Go heavy enough to for the rep range of 8-10

Dumbbell seated shoulder press

- pick a weight that’s heavy but not too heavy.
- lying on a bench, hold them close together and lower down to your sides while keeping the weights together 
- push back up through your triceps
- 10 reps

- when you finish those reps go straight into neutral grip skullcrushers
- pick a lighter weight
- hold in a neutral position above your body and lower both arms down at the same time as if you were going to tap your shoulders with the dumbbells
- keep elbows in and extend weights back up squeezing the triceps
- 10 reps

Tricep presses into neutral grip skullcrushers

- choose light dumbbells
- begin with a dumbbell in each hand and raise them infront of you
- then raise out to the sides
- bring the dumbbells back in to the middle then back down to your side
- this is one rep
- try to avoid swinging the weights up and out

T raises

- on an incline bench begin with the weights above your body
- lower down to 90 degrees and push back up for one rep

Incline chest 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
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- start by lying on a bench or the ground with a dumbbell in each hand
- begin with the dumbbell up above you arms straight
- as you lower elbows to your side as you rotate palms to face towards your face
- rotate back up into a straightened arm position for one rep

Shoulders/chest/triceps

More workouts from Vanessa Skoubye