Chest, Triceps & Shoulders is part of Cathe‘s Lift, Move & Restore 2: Elevated program (LMR2). It is one of 4 bonus workouts (initially) only available to customers who pre-ordered the program. So while we were waiting for LMR2 to finally be available, she released the bonus workouts to pre-order customers one at a time. Since I pre-ordered, I got the bonus workouts. Although I did the workouts pretty soon after they were released, I did not post the reviews until they were available to everyone. And now they are–everyone can purchase them via download
This is another solid upper body strength workout. For the majority of the exercises you are doing 10 reps and Cathe gives adequate rest between sets to lift moderately heavy dumbbells. I like that in this workout Cathe actually instructs you to do less reps if you are lifting heavy (4-8 reps). That applies to all of the bonus workouts, but she doesn’t mention it in those workouts. Rather than mixing up muscle groups like she did in Lower Body and in Back, Biceps & Shoulders, you work through this workout by muscle group; you do all the chest work, then tricep work and end with all the shoulder work.
If you own the entire program, the program also comes with a digital users guide, which includes a rotation that uses the bonus workouts.
Chest, Triceps & Shoulders is 41 minutes; 55 second intro, 5:30 minute warm up and 3 minute stretch. Equipment: full step with 4 risers on each side (12 inches), dumbbells. You need light dumbbells (5 pound) for the warm up. Below I list both the weight Cathe uses and the weight I used. If only one weight is listed that means I used the same weight Cathe used.
- Warm up bench press, 10 reps (chest press) (15# DBs)
- Repeat #1 with heavier DBs (20# DBs)
- Repeat #2 with heavier DBs (Cathe is using 25# DBs, I used 30# DBs)
- Repeat #3 but alternate arms, 16 reps–8 each arm (Cathe is using 25# DBs, I used 30# DBs)
- Repeat #3
- Chest fly, 10 reps (Cathe is using 25# DBs, I used 20# DBs)
- Chest fly w/ pinkies in, 10 reps (as you bring DBs together, rotate wrists so pinkies are aimed toward each other) (Cathe is using 25# DBs, I used 20# DBs)
- Chest fly w/ thumbs in, 10 reps (as you bring DBs together, rotate wrists so thumbs are aimed toward each other) (Cathe is using 25# DBs, I used 20# DBs)
- Close grip bench press, 10 reps (arms are kept close to sides with palms facing each other) (20# DBs)
- Repeat #9 but to 1.5 reps, 6 reps (start with DBs extended to ceiling, lower DBs, raise halfway, lower DBs then raise all the way) (20# DBs)
- Seated overhead tricep extension, 10 reps (extend both arms overhead and bend elbows bringing DBs down behind head) (15# DBs)
- Repeat #11 for 8 reps (I used one 25# DB)
- Tricep dips w/ DB resting on lap, 10 reps (one 25# DB)
- Repeat #13
- Lying tricep extensions, 10 reps (skull crushers) (Cathe is using 12# DBs, I used 15# DBs)
- Cross body kickbacks, 10 reps (still laying back on step, hold one DB in one hand, arm is extended to ceiling and palm is facing legs, bend at the elbow bringing end of DB to opposite shoulder) (one 12# DB)
- Repeat #16 on other arm
- Standing overhead press with isolation, 10 reps (one hand holds a light DB, extend that arm out straight to side and hold it there isometrically, other arm holds heavier DB, do a single arm shoulder press with that arm) (one 15# DB and one 5# DB)
- Repeat #18 with arm movements swapped
- Bent arm criss-cross lateral raise, 10 reps (elbows remain bent at 90 degrees the entire time, arms start at sides, lift arms into a bent arm lateral raise, at top of raise bring both bent arms together in front of chest until hands/DBs are level with opposite elbow, open arms out to sides again then lower bent arms back to sides) (5# DBs)
- Four point lateral drop raise, 5 reps (start with arms extended to sides in a T, lower arms 1/4 of the way then raise back to shoulder level, lower arms 1/2 way then raise back to shoulder level, lower arms 3/4 of the way the raise back to shoulder level, lower arms all the way then raise back to shoulder level T–this equals one rep) (5# DBs)
- Simultaneous thumb to thumb raise, 10 reps (hold a DB in each hand with arms at sides and thumbs pointing away from body so palms face in front of you, keeping arms straight, raise arms out to side and overhead then lower back out to sides and down to side of body) (Cathe is using 5# DBs, I used 8# DBs)
- Alternating thumb to thumb raise, 10 reps (same basic motion as #22 except start with one arm extended overhead and one at side, lower one arm as you raise the other and continue alternating) (Cathe is using 5# DBs, I used 6# DBs)
- Side leaning lateral raise, 10 reps (sit on end of step, outside leg is extended straight, outside arm is holding one DB, other arm rests on step so you are leaning to one side, raise and lower straight arm holding DB) (Cathe is using one 5# DB, I used one 6# DB)
- Repeat #24 on other arm
