Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 34 - Chest/triceps/abs
Uploaded: 2023-10-04T17:16:29.758Z
Duration: 45 min
Description: Day 34 - Chest/triceps/abs

My abs are on fire 🔥 I could definitely feel my triceps really working this morning! Feeling strong after this workout 💪

Jackie

Tiana

Andrea Servello

Alexander

For me it was a shorter work out but reallly felt it.

Kat Faser

Kali

Chest/triceps/abs	
- Chest Press Machine 3 sets 12 reps
- Push ups	 3 sets 10 reps
- Tricep Extensions 3 sets 12 reps
- Rope tricep extensions 3 sets 10 reps

Circuit 
- Decline Situps 
- Decline russian twists	
30 seconds of each exercise, 10 seconds off, repeat 4x

- Engage your chest as you press
- Focus on a slow controlled movement

Chest press

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Assisted pushup

- Keep your elbows close to your body
- Extend your arms engaging your triceps 
- Reach full extension and return to a 90 degrees angle

Tricep extension

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Use a decline bench for both of these exercises

- Come up engaging your core
- Pause and lower slowly

Situps

- Lean back to about 45 degrees
- Raise your legs 
- Rotate from side to side keeping your core engaged

Russian twist

Superset

Day 34 - Chest/triceps/abs

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Tori

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Day 34 - Chest/triceps/abs

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