Name: Playbook - Allyssa Hensley - chest, triceps, core
Uploaded: 2023-07-31T19:36:23.539Z
Duration: 45 min
Description: chest, triceps, core

That was a tough one. Went up in weight a bit this week. Whew!

Clay

89 ! 
That was hard… i was amazed I was able to do it!
Thanks for the push!

Lillian

Dumbbell bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

db close press

plate press

single arm work.  if you do not have cables, use bands.

single arm press downs

single oh extensions

crossbody press downs

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

tricep circuit

alternating dead bugs

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

heel touches

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

core

chest, triceps, core

I was looking forward to starting this new program and it did not disappoint. I’m sure I will feel it tomorrow, but should be good the day after!

Back , biceps, core

Amazing workout! Tough, but I feel fantastic!

Britany

legs

Great leg workout without really feeling like you’re killing your legs.

Killer workout! Great variety and could feel the burn.

Legs

That’ll get your blood pumping first thing in the morning!

Full body

Second time doing this one and just as grueling as the first! Good pump going.

Back, shoulders, core

Every muscle is dead now so it must’ve been a good one!

Chest, triceps, HIIT

Not typical to do biceps with legs, but made for an interesting workout to have my base somewhat tired underneath me as I did biceps.

chest, triceps, core

Community

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