Name: Playbook - Ashley Ta - W1/D3 Chest
Uploaded: 2022-12-05T19:43:24.777Z
Duration: 45 min
Description: W1/D3 Chest

I love the plans! I workout from home so a listed at home alternative to some typical gym equipment would be super helpful.

Erica Worthen

My arms are like jello. I won’t be able to pick my kids up tomorrow😂🫣😅

Laura

Jenaka Schwab

Lexi Cummings

Paige

Pamela kitzel

Shana Bray-contreras

I swear learn something new every day & I can’t leave the gym without shaking haha. the burn is SO REAAAAALLL 🥵

Erica

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest and pushing through the ground with your feet that are firmly planted on the ground.

Flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

-Start laying on a incline bench.
- Starting with the dumbbells pressed up straight above you, slowly extend your arms outwards making sure to keep a slight bend in your elbows.
- Continue to top “start” position and then instead of going back out, press the dumbbells together and down towards your chest.
- That counts as 1 rep.

Dumbbell chest fly to close grip chest press

- 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

Cable chest flies

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- FORM OVER EVERYTHING
- If you need to modify, please do!

Push up

30 mins of cardio! Power walk (if your treadmill allows incline, do that), but if you go walk outside— put some pep in your step! This is a POWER WALK! You may also run/jog if you wish! OR if you prefer the elliptical, bike or stair master, you can do that in place of walk.

Put on your fave playlist and remind yourself— you can do this!

Get it done, friend!

Power walk

W1/D3 Chest

I am pleasantly surprised by the burn! My legs were jello by the time I finished - it made the trek up the stairs post workout wobbly! Can't wait to continue.

Renee

Natalie Hamilton

Kicked my butt! But just what I needed. Your playlist is 🙌🏼 keeps you moving.

Wendy

W1/D1 Legs

I feel amazing I love shoulder workouts 💪🏾💪🏾

New to isolating shoulders and I loved the burn!

Great! Love shoulders and she has some boulders so I can't wait to see some progress on mine!

Brooke

W1/D2 Shoulders

Christina

This was amazing Ashley! I can’t thank you enough. By far the best workouts and app! ❤️

Cindy

W1/D4 Back

My arms are jello!! Never done a Tate press before - it was a killer last move. Drying my hair tomorrow might be a chore! 🙃

Another great workout! Thank you for this app!

W1/D5 Arms

This one straight kicked my butt - in the best way possible. I loved it! 🔥

W2/D1 Legs

Absolutely incredible. The burn was real! 🔥

Holy cow fatigue, Batman! Good shoulder work!!

W2/D2 Shoulders

They just keep getting better and better! 😍

W2/D3 Chest

Another one that I have absolutely loved!

W2/d4 Back

Awesome! My arms were shaking on the last set of each exercise. I had to go to my knees for push-ups because my arms were done😅

W2/d5 Arms

Hello hammies !! Good morning quads ! Woah glutes !All the legs! 😬💪🏼

W3/d1 Legs

W3/D2 Shoulders

W3/d3 Chest

W3/d4 Back

W3/D5 Arms

Thank you for this workout! Can’t wait to see those gains!

W4/d1 Legs

Ashley I have a problem with the app. On several of the exercises I read them first before watching the video. When I did this I can’t get the video to load. I just get the circle loading sign forever. How
Do I fix this?

Debby

W4/d2 Shoulders

W4/d3 chest

This workout was FIRE. I loved the assisted pull-ups. I am gaining more confidence in the gym with thanks to your program! 😘

W4/d4 back

W4/d5 arms

W5/d1 Legs

W5/d2 shoulders

W5/d3 chest

Feeling like one tough mother after this workout! I loved it!

W5/d4 back

W5/d5 arms

W6/d1 legs

W6/d2 Shoulders

W6/d4 Back

Thank you! Thank you! Another fire workout 🏋️‍♀️. Feeling stronger each day thanks to these workouts!

W1/D3 Chest

Community

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