Name: Playbook - Alexandra Yaeger - W7/D2 CHEST & TRICEPS
Uploaded: 2024-03-15T21:50:26.238Z
Duration: 60 min
Description: W7/D2 CHEST & TRICEPS

Juanita Loftis

A few days behind because work was wild Thursday night but I’m back! Awesome chest/tri workout!!! Definitely getting g stronger!

Lindie

I don't have an incline treadmill in my home gym, but I surprised myself by being able to walk my stairs for the 20 minute set! 😅

Amber

ZoeyLynn

I can definitely see an improvement! I was able to go heavier! 🦾

Andrea

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

You can perform this lift on a regular flat bench with a barbell.

Dumbbell Chest Press

- Keeping your arm parallel to the floor
- Fully extend your arm back squeezing your tricep

Single arm cable kick back

Assisted push up

DB Incline Chest Press

For the first 7 reps;
- Start off standing in front of a cable machine and attach a short bar or rope to a high pulley.
- Grasp the handle with an overhand, palms down, grip.
- Keeping your elbows at your side push the handle down towards your thighs.
- For the next 7 reps;
- Perform bottom 1/2 reps, pushing the bar out in front of you while maintaining proper form and elbows locked to your sides
For the next 7 reps;
- Perform top 1/2 reps, not bringing the bar below your belly button height.

Tricep 21’s

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

W7/D2 CHEST & TRICEPS

** FINAL WEEK OF SUMMER SWEAT ** WATCH THIS VIDEO!!

Love that you are improving mental health as well as physical health.

Abril

GUIDED JOURNAL WEEK 1-7

Not in this to win money. All I want is be comfortable taking pictures at my daughter's Graduation & party

Roxie

My prize will be in the results, I'm going to give it my all.

Sivea

Yenyfer

HOW TO SUMBIT YOUR PHOTOS

I’m excited to get back into a routine!

Brittany Howley

Taylor

Perfect timing. I'm sitting here feeling the heaviest I've been. My daughter graduates from college in 3 weeks & am dreading pictures bc of the way I look.

START HERE - WELCOME TO SUMMER SWEAT

The completing swipe doesn’t make sense for the affirmations and weekly self love journals. I wish they had a swipe for each prompt and affirmation to make it show on the checklist that I achieved it for the week or day

Danielle

Great way to start the week! Positive Mindset and feeling good!! 🤍🤍🤍

Valentina Loiero

This was great loved it ! Said them 3 times in the mirror 😂

Waeni

WEEK 1-7 AFFIRMATIONS

jennie

Amazing! First time back to the gym in a long time! Up for the challenge!

Jessica

W1/D1 SHOULDERS & GLUTES

amanda

Biceps were on fire and the treadmill had me sweating! Overall a good workout and I feel great

Kennedy

W1/D2 BACK & BICEPS

Alexis

Gabriella

Holy crap!!!! Might seem easy to watch.... but.... doing it is a battle. Conquer and you'll win this battle!! 🙂

Debra Bailey

W1/D3 REST or HIIT

Kiersten

Kaije Rusnic

W1/D4 LEGS

Stephanie

W1/D5 CHEST & TRICEPS

When I first saw the workout I thought it was gonna be easy pesar but oh my lawddd! What a mighty workout 🏋🏽‍♀️ 🔥🔥

Jennifer

W1/D6 REST or GLUTES

Always a good workout 🏋🏽‍♀️ 🔥

W2/D1 BACK + BICEPS

Gabriela millan

W2/D2 GLUTES

Shoulders and triceps were on fire 👏🏼

Alicia

W2/D3 CHEST, TRICEPS, SHOULDERS

Oh my god! Is my body on fire? Heck yeah. This HIIT hit me hard. L I T E R A L L Y 🔥

Holy Calories Burned!!!!! Insane, but soooo good.

W2/D4 REST OR HIIT

Added a treadmill workout on the end, killed my legs

I had to do 3 reps of lunges.  Next time I'm hopefully able to do all 5.

W2/D5 LEGS

Whooped my butt! But a very good full body workout

After being so sick and unable to even get up from bed to eat or function… this work out beat my butt. So simple yet too fire 🔥

Thought this was going to be easy!!! Sweating so hard!!! 😅 🥵

W2/D6 REST OR FULL BODY

When I first started this challenge I couldn’t even do one push up. I did them all this time!!!

Jayme

W3/D1 BACK & BICEPS

Jessica Forehand

Caught up for this week! Ready for next weeks workouts!

W3/D2 LEGS

Adrianna

Literally the hardest HIIT workout especially after leg day!!!

W3/D3 REST OR HIIT

Playing makeup because I missed a workout this week! But I loved this one! Feeling A-mazing!!

Cassidy

W3/D4 SHOULDERS + TRICEPS

Girl, when I tell you I can barely walk after that workout, I mean it!!! 😵‍💫

W3/D5 LOWER BODY

W3/D6 REST OR FULL BODY

This one has me sweating and shaking in the best way 😅😅

Rachel Cameron

Hannah

W4/D1 SHOULDERS & GLUTES

W4/D2 BACK & BICEPS

So good!! Looks easy but it’s no joke😅

Brooke

W4/D3 Rest or Cardio Craze

Definitely feeling the burn after this leg day 🥵 went up to 270 lbs for leg press for the first time today 🥳

Lindsay

W4/D4 LEGS

Love it!!! Added 2.5# ankle weights for my 20 min walk🔥🤪

W4/D5 CHEST & TRICEPS

Leg day is my favorite, this workout was so good!

W4/D6 REST or GLUTES

Love this workout ! I love how strong I feel and how I’ve gotten better at pull ups!!

Amazing burner to start my week!!! I love working my back! 😍

W5/D1 BACK + BICEPS

Okay so you killed me today. But I love it so thank you!

W5/D2 LOWER BODY

Oh my burn!!! I upped my weights today!!! Girl I love how strong I am getting!

W5/D3 CHEST + TRICEPS

Such a great HIIT! My body feels it everywhere 😅🔥

W5/D4 40 Min HIIT Or REST

W5/D5 SHOULDERS & GLUTES

Sweating so much more than I anticipated with this one 😅

W5/D6 REST OR FULL BODY

Pulling more weight just feels so good! I love back and bicep workouts! 💪

W6/D1 BACK & BICEPS

W6/D2 CHEST & CARDIO

Had to change it up a bit since I came to the gym when it was SLAMMED with high school kids but I made it work and fell freaking AMAZING!

W6/D3 GLUTES + HAMSTRINGS

Did an active rest day with a 2 mile walk with ankle weights!

W6/D4 30 MIN EMOM OR REST

W6/D5 SHOULDERS & TRICEPS

Wiggly legs and sweating buckets for that one 😅

W6/D6 LOWER BODY

Amazing workout! Definitely a good choice for Monday!! 🔥

W7/D1 BACK

Amazing leg day!!! I used to hate and dread leg day but my results are making me change my mind! 🔥🙃

W7/D3 LOWER BODY

W7/D4 REST OR 3rd LOWER

So glad that I didn’t take the rest day! This workout was great! 🦾☀️

W7/D5 REST OR HIIT

Your workouts are amazing! I can’t believe how much i’ve improved and the weights are increasing. Def feeling great, girlie🤗

I can definitely see my strength increasing! Went from push pressing 5s after surgery to 25 today 🎉

W7/D6 SHOULDERS & GLUTES

Pushed myself HARD today! Started out not wanting to come but forced myself and damn I’m glad I did! 💪🏼😍

W7/D2 CHEST & TRICEPS

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