Name: Playbook - Arev @endicci - CHEST/TRI
Uploaded: 2022-04-14T15:54:55.778Z
Duration: 75 min
Description: CHEST/TRI

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

Sohini

Kyra

Trialing for a new program means a little break in the daily lift tabs but we’re back!

Today’s chest/tri day was a sweaty one because the weather made me want to warm up. So I added some additional sprints

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

Superset

- Regular incline DB bench but one arm at a time

Single Arm Incline Bench

- Hold the weight above your head on an incline bench
- Move your elbow back so it’s a little past your shoulders (you don’t want your elbow directly above e shoulder )
- keep elbow in a fixed position and lower weight down to your shoulder and back up

Single Arm Incline DB Skull Crushers

Chest & Tri

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Smith Machine Incline Bench Press

- Keeping chest upright to keep emphasis on triceps
- Lower your body until shoulder and elbow are in line and then push up

Dips

- Point your elbows to the ceiling 
- Make sure elbows are not directly above shoulder but a little further back towards your ears
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Use the sides of the treadmill to rest during your rest. Lower yourself onto the treadmill and complete your sprint interval!

If running on the treadmill is scary for you, run outside! Same concept, you can just walk during your rest portions.

Sprints

CHEST/TRI

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Shyann

Jaci

Legs are trembling! Great leg day workout!!

Kaitlyn t

Vivian

Loved it! I felt so weak and strong at the same time 😂

Denice

Karla

LEGS

HIIT

Perfect! Awesome chest/tri workout that left me sweating 💗

Maiya

Valarie

Stephanie

I’m definitely going to be hurting tomorrow! Great workout

Kristina

Grace

BACK AND BI

My shoulders feel dislocated, it’s great

Frida

I love these workouts so much! Thank you!!

Ashley

CHEST AND TRI

Legs (Quads)

Jacky

Amazing. Great work out. Can’t wait for next week. (:

Elaine

Lady

BACK AND BI’S

Good booty pump! Love the descriptions you add 💕

Susi

Glute Leg Day

Back/Bis

Harvinder

GLUTES

Bryana

HIIT/CORE+BACK

Leg day

Hayam

Back and Bi’s

I wish I was exaggerating but my legs are shaking 😭😭 10/10 love how it keeps track of your progresss throughout the workout and sets cause I sometimes forget so excited to continue your workouts thank youuuu! ♥️

Sabrinaaa

Hanna

Holy hell this burn 🥵. Love ❤️ it.

LEG DAY

Great workout! Arms will for sure be sore tomorrow but a great feeling!😊

PUSH

Glute Focused Leg Day

Back/Bi

Pati

LISS/FULL BODY

Dani

Brenda

Karen

Katiannah

Savey

Gali

GLUTE FOCUSED LEG DAY

can you add the weights upgrade level in each set also?

us😍

Loved this one! 
I couldn’t help myself and superset some leg workouts in there!

CHEST/TRI

Community

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