Name: Playbook - Victoria D’Ariano - W6D6
Uploaded: 2021-01-18T11:46:09.430Z
Duration: 60 min
Description: W6D6

-Stand with small weight plate or dumbbell in your hands. In the shoulder press position
-Press weights overhead and return to 90 degree position. 
-At this point rotate your hands forward so that your arms and hands are parallel to floor. Press the weights out in front of you in a chest press. Return to start position then rotate hands back to position so start overhead press.
-Repeat for desired number of reps

Field goal press

- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Incline Chest Press

"- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Flat dumbbell chest fly

- Make sure to grip the bar wider than shoulder width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the collarbone slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.

Pre-made Barbell Shoulder Press

"- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions."

Lateral raises with dumbbells

-Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms. 
-Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle. 
-Push up through your palms back to start.

Bench Dips

W6D6

Great!! Added a few of my own exercises but overall felt the burn 😍

Desiree

Kellie Rongey

Melissa DeForest

W1D1

Jordan

W1D4

Love your workouts! So easy to follow thank you for making going to the gym enjoyable!

Ester Hurtado

W2D1

Thank you so much for these workouts love them and so easy to follow!!!!❤️

Jess

W2D4

Loved it! It would be good to qhave a different option for that exercise if our gyms don't have that equipment

W6D6

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