Name: Playbook - Ashley Barron - W4/D4 - Chest & Triceps
Uploaded: 2021-11-18T14:10:20.596Z
Duration: 45 min
Description: W4/D4 - Chest & Triceps

- 3x10/8/8 DB Incline Bench
- 3x8 each SA Tricep Extension
- 3x10 Skull Crushers
- 3x10 EZ Bar Close Grip Press
- 3x12 Rope Tricep Extensions
- 3x15 Bench Tricep Dips 
- 3x12 Close Grip Push Ups

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest 
- Straighten elbows and press the dumbbells back up engaging your chest

DB Incline Bench

- Keeping your arm parallel to the floor
- Fully extend your arm back engaging your tricep

SA Cable Tricep Extensions

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Skull Crushers

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Ez Bar Close Grip Press

- 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

- 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 Tricep Dips

- From a high plank position, hands close
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push Ups

W4/D4 - Chest & Triceps

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 ❤️❤️❤️

W4/D4 - Chest & Triceps

More workouts from Ashley Barron