Name: Playbook - Alice (Pineapplebrat) Klomp - W2/D6 Chest/Triceps/Abs
Uploaded: 2022-06-27T22:24:36.240Z
Duration: 45 min
Description: W2/D6 Chest/Triceps/Abs

I couldn’t even lift myself off the mat my arms are like noodles!!!

Elizabeth

It’s been a while since I done mountain climbers or jack knifes so it was a lot of fun getting them into my workout routine again!

John

haven’t worked chest & tri’s in 2 weeks and i can tell! but still felt pretty strong during this workout (cable flys got me tbh) and felt a nice burn

Rebekah

These are good workouts but public gyms make it really hard to do db or bench press workouts

Kaylin

Super happy, I was able to add weight to the bar for bench press today!

Megan

Complete push day with functional core included.

- Bend at the elbows to come down
- Engage your chest as you press up

Bench press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers*

- Keep a slight bend at the elbow
- Engage your chest as you come in
- Keep your core engaged

Cable fly cross

- 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

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack Knife*

- 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

Modified Push Ups*

W2/D6 Chest/Triceps/Abs

W1/D1 Legs (Quads)

W1/D2 Back/Biceps/Abs

W1/D3 Legs (Hamstrings)

W1/D4 Shoulders/Abs

W1/D5 Legs (Glutes)

W1/D6 Chest/Triceps/Abs

W1/D7 Rest

W2/D6 Chest/Triceps/Abs

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