Name: Playbook - Ashley Ta - W1/d2 Chest & Triceps
Uploaded: 2024-03-11T12:48:25.650Z
Duration: 35 min
Description: W1/d2 Chest & Triceps

Ooh girl body weight dips kicked my ass!! Bet your tush I did 11 instead of 10 just to prove myself that yes the fuck I can!!!

Chanel

Jenaka Schwab

Renee

Awesome workout! I could barely complete at the end as my arms were shaking!

Sarah

Absolutely loved this workout!! Thank you for putting together a dumbbell only plan. ☺️

Angela Leflett

Lainey

Kelly

Loved this workout as well! I love how well explained all the workouts are. ❤️

Cindy

I am so excited for this program! This workout was fire!

Paige

For this workout you will need three sets of dumbbells: a light set, a medium set & a heavy set. You will also need a workout bench, but you can also utilize a chair/sofa in place if you don’t have one.
If at all you feel a certain exercise is too challenging for you, please direct message me so we can work on a solution to modify it for you. Everything can be modified, and please don’t feel embarrassed to ask. I would rather you ask me and we work up to it, than you not ask and don’t properly build up to it.
If you wish to add cardio, I suggest you always add your cardio at the END of a workout.

Lastly— I’m proud of you for showing up! Now, let’s get this workout done! :)

- 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

Dumbbell flat bench press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- 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

- Using your “light” weight
- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

-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

* If you don’t have a bench, you can use a chair/sofa for this.
- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up
* aim for 10 but if you need to modify, shoot for 8 reps

Bodyweight dips

W1/d2 Chest & Triceps

Laura

Great workout to do at home or at the gym! Legs are jello

W1/d1 legs

And I thought leg day was hard 🥵 absolutely amazing!

W1/d3 Cardio & core

W1/d4 Shoulders

W1/d5 Back & Biceps

Mary Rose

Great leg day! Made some adjustments because of DB availability, but leg day is finished!

W2/d1 Legs

Kate

I love your app. I use it all the time but don’t always document it. It’s hard to work out from home on your own and this makes it so much easier. I started doing weight training 32 weeks ago and was getting so bored before I downloaded this.

Debby

W2/d2 Chest & Triceps

W2/d3 Cardio & Core

W2/d4 Shoulders

W2/d5 Back & Biceps

Leg day is NOT my favorite lol, but this workout was 🔥🔥🔥!! Definitely going to feel this tomorrow! 🥵

Tabitha

W3/D1 Legs

W3/D2 Chest & triceps

W3/d3 core & cardio

W3/D4: shoulders

W3/D5 back & biceps

Lexi Cummings

W4/d1 legs

W4/d2 chest & triceps

I absolutely love your core portions.  They’re really challenging for me, but I know I’ll get there. 🫶🏽

Dottie

Great workout! I had to modify because I’m injured 🤕. But! It was a good one!

W1/d2 Chest & Triceps

Community

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