Name: Playbook - Ashley Barron - W3/D4 - Chest & tris
Uploaded: 2021-11-18T14:11:40.754Z
Duration: 45 min
Description: W3/D4 - Chest & tris

3x12 DB Flat Bench
3x12 Wide Push Up
3x12 Straight Bar Tricep Pushdown
3x12 Lying Plate Chest Press
3x8 each DB Tricep Kickbacks
3x8 Incline Chest Flys
3x15 Tricep Pushdown Machine

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Press yourself back up engaging your chest

Wide Push Ups

- 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

Straight Bar Tricep Pushdown

- Lying on a flat bench with a plate sandwiched between your hands
 - Press the plate up engaging your chest
- Lower the plate with control

Flat Bench Plate Press

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB Tricep Kickbacks

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Incline Chest Flys

- Seated on the machine with arms back and elbows bent to 90 degrees
- Press the handles down engaging your triceps

Tricep Pushdown Machine

W3/D4 - Chest & tris

Loved every second of this workout!!! I can’t wait to not be able to walk tomorrow😂

Haley

Perfect amount of challenge, definitely going to hurt in the morning!

Samantha

Hailey

W1/D1 - Hamstrings & glutes

W1/D2 - Back & biceps

Omg this was the best workout I have done in a while!!!

Michelle Newhook

W1/D3 - Leg day plyo

Hate doing push ups but today I pushed through it and I’m feeling damn good!!!

Alexandra

Nicole

W1/D4 - Chest & tris

This was a deadly workout!!!! I can hardly walk now😅 scared to wake up tomorrow!!

My legs are shaking. Idk if I can walk after this. Loved it!!

W1/D5 - Quad focused

W1/D6 - Shoulders & abs

W2/D1 - Hamstrings & glutes

Killed me!! In a good way. Love these so much!! Can’t wait to see my progress at the end. So far I’ve seen my booty grow and my arms. Love it ❤️❤️❤️

W3/D4 - Chest & tris

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