Name: Playbook - Alyssa Higham - Week 1: Day 3 (Push: Chest & Triceps)
Uploaded: 2022-04-26T00:55:10.626Z
Duration: 60 min
Description: Week 1: Day 3 (Push: Chest & Triceps)

Upper Body - Chest & Triceps

1. DB or Barbell Bench Press 
10, 8, 8, 8, 6 reps 

2. Overhead DB Tricep Extensions 10 reps x 4 sets

3. SUPERSET
- Push-Ups AMRAP x 3 sets 
- Tricep Dips AMRAP x 3 sets 

4. Cable Tricep Pushdowns 10 reps x 3 sets 

5. Incline Dumbbell Flys 10 reps x 3 sets

- Start by lying down with the barbell directly under yours eyes
- Place hands evenly roughly just outside shoulder with apart 
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Keep your elbows close to you
- 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 Extensions

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down with your chest to the floor
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

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

Tricep Dips

SUPERSET

- Stand beneath the cable pulley machine 
- Grab rope cable in either hand and take a step backward 
- Stand tall with your shoulders back & feet hip width apart 
- Keep elbows tucked in push cable down and finish with arms fully extended, spreading rope apart at the bottom for a deeper contraction
- Return back to your starting position and repeat

Cable Tricep Pushdowns

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Week 1: Day 3 (Push: Chest & Triceps)

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