Name: Playbook - Alice (Pineapplebrat) Bozinovski - W3/D6 - Chest and Triceps
Uploaded: 2023-10-04T17:16:30.190Z
Duration: 45 min
Description: W3/D6 - Chest and Triceps

Alexander

Chest day best day… that’s what they say, right?? 

We'll be using a combination of free weights and cables for today's workout. To finish out the workout we'll do some planks to strengthen our core. We love a well rounded routine ✨

- Position your bench on a slight incline and a take dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Bench Dumbbell Press

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

Cable fly cross

- Hinge forward keeping a bend at your knee
- Holding a dumbbell and arm bent to 90 degrees at your side
- Extend your arm engaging your triceps
- Lower back to starting position 
- Work both sides

DB Tricep Kickbacks*

- 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

- From elbow plank position 
- Walk your hands up to high plank position 
- Reverse the movement back to starting position

Plank Push Ups*

- Sit on your butt with your hands firmly on the ground behind you 
- Extend your body into a reverse plank position
- Hold for time

Reverse Planks*

W3/D6 - Chest and Triceps

Joenda

This was similar to workouts i was already doing, but I love its all planned out. Plus, I believe we have the same body type so im excited to see the results. I am already in pretty good shape from the police academy, but again ive followed you for a while now and wanted to give your programs a go. I added weight to some things, but I love this accountability community and workouts you have. You are such a big inspiration to me!

Macey

Andrea Servello

W1/D1 - Hamstrings and Glutes

I'm new to working out, and it's tough beginning, but hopefully, over time, I learn proper form and get into a good routine working out all the time

Clint Davidson

Holly

W1/D2 - Back, Biceps, Abs

Feel amazing! Excited for rest day tomorrow 😅

Definitely need to work on core, great workout. This program is killer!

Becky

Gaganpreet Gill

W1/D3 - Shoulder and Abs

W1/D4 - Rest

Definitely showed me how important my ankles are lol

I’m m not sure if I’m doing the tilts right but so far I’m enjoying this program. Learning a few new exercises.

Shelby

My legs feel like noodles, but it feels like progress!

Katana

W1/D5 - Quads and Calves

So far it’s pushing me, which I needed! Shorter workouts than I expected, but I’ve been very sore and hitting a lot of muscle groups. Loving it :)

Casey

W1/D6 - Chest and Triceps

W1/D7 - Rest

W2/D1 - Hamstrings and Glutes

Stephanie

W2/D2 - Back, Biceps, Abs

Second week in and I’m sore but loving it!

Nicole

W2/D3 - Shoulder and Abs

W2/D4 - Rest

Legs feel like jello after today's workout

Haley

Loved pushing myself with these exercises

Courtney

Michaela

W2/D5 - Quads and Calves

Starting to love reverse planks! I used to hate them

Ooof those plank push-ups were something else today! 🥴but I did it!

W2/D6 - Chest and Triceps

W2/D7 - Rest

W3/D1 - Hamstrings and Glutes

W3/D2 - Back, Biceps, Abs

W3/D3 - Shoulder and Abs

W3/D4 - Rest

I don’t feel like I do the tibialis anterior squats correctly so I replace with 2 quick core exercises.

W3/D5 - Quads and Calves

W3/D7 - Rest

W4/D1 - Hamstrings and Glutes

Definitely feeling and seeing the benefits of this workout, becoming my fav!

Pull ups are my worst enemy. I’m powering through them one rep at a time!

Rafael

W4/D2 - Back, Biceps, Abs

Always great. Definitely recommend the push yourself plan if you want to really work your body.

W4/D3 - Shoulder and Abs

W4/D4 - Rest

W4/D5 - Quads and Calves

W4/D6 - Chest and Triceps

W4/D7 - Rest

Love working glutes! I also add a band to many workouts when working hammies and glutes

W3/D6 - Chest and Triceps

Community

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