Name: Playbook - Aubri & Liv - W1/D2 CHEST + TRICEP
Uploaded: 2024-04-28T18:06:17.604Z
Duration: 50 min
Description: W1/D2 CHEST + TRICEP

Maggie Roberts

Emily

Trini

Such a great workout! I haven’t had an upper body kill me like that in a while!

Yrene Heinze

Colleen

Tasha

Annie

Stefanie

Amanda

Some workouts are really hard to do especially for beginners so maybe an alternative workout for a set would be ideal

Joyce

McKenna

Danielle

My arms are burning in the best way! ⚡️

Sarah

My arms are on fire after this workout! Seriously such a good workout.

Kassidy Jensen

Already scared to shower because I know my arms are going to burn just washing my hair!! 🤪 Such a good burn!

Noelle

Abby

The activating exercises didn’t do much for me sadly but in other exercises my chest was shaking. It’s about time I start working out chest 😂

Rachel

Molly

LOVED IT SO MUCH that I am canceling my gym membership 🤝💙😮‍💨

Sammy

Estee

Felt so good! Great workout to follow yesterday!

Gracie

I think having what recommended weights to start with would be really useful - just so those of us who are beginning have an idea how hard we should be pushing with the weight.. e.g pick a weight that you can complete 15-30 reps with

Maria

so good, cried at the end cause it was so hard but I was so proud of myself for finishing, thanks for pushing me!!

This was HARD! And so good!! I’m shaky and feel great!! Awesome workout!

Alyssa

Ellie

Killer! Love the combo between weights and some cradio

Isabella

Rosie

Holly

Second workout complete and already rating this plan 1000/10. THANK YOU guys!! 🫶🏻🤍

Rebekah

LOVED!! 🙌🏽 my chest are tris are crying

McKelle

may the next few months be a period of magnificent transformation

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable
* 15 reps per side

Cross Body Mountain Climbers

- Start with your hands on a box/bench/chair/elv. surface
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
*10 reps per side

Bear crawl

Activation + Warm Up

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

Incline Dumbbell Chest Press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest Fly 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

Dumbbell flat bench press

SUPERSET 1

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly (flat)

- 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

SUPERSET 2

- 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

Tricep Bench Dips

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level while keeping the other dumbbell locked in place
- Press dumbbell back up over your chest
- Repeat on other side alternating between the two
* 10 reps each side

Dumbbell Flat Bench Press Alt.

- 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

Push up

Circuit

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth four times 
- Drop into a push up then repeat

(4) Mountain climbers + Push up

BURNOUT (optional)

W1/D2 CHEST + TRICEP

starting this again 🥰❤️‍🔥🥵💀💀

Bryn

legs are shredded!! best workout to change things up 👏🏼🤩

Keara

W1/D1 LEGS

Taylor

W1/D3 SHOULDERS + ABS

Laine

W1/D4 LEGS

Caylee

Katherine

W1/D5 BACK + BICEPS

This was fun, recommend adding a shoulder warm up at the beginning my only issue.

Erin

Such a good quick workout !!!! Will be doing this again !

kassi

This wasn’t too long, but a really good full body workout!

Lystra Ollivierre

W1/D6 FULL BODY

Viviana

Melissa

W2/D1 LEGS

Michelle

Kinlee

W2/D2 CHEST + TRICEP

I’ve seen more progress in the few weeks I’ve been doing your workouts than I have doing any other workout or weight loss program! Thank you!!

Emma

Cote

W2/D3 SHOULDERS + ABS

Day 19 of 75Hard! Moving and Grooving😎🤩🥳

W2/D4 LEGS

W2/D5 BACK + BICEPS

hadley

The best workout I’ve done in FOREVER!!! All the way from South Africa 🇿🇦💛

Gabi

Aran

W2/D6 FULL BODY

Megan

Lauren

W3/D1 LEGS

W3/D2 CHEST + TRICEP

W3/D3 SHOULDERS + ABS

Anna

W3/D4 LEGS

Is it just me or has this week’s workouts taken it up a notch? Loving them 🙌

W3/D5 BACK + BICEP

W3/D6 FULL BODY

Khloe

Worst workout… in the best way possible

Grace

W4/D1 LEGS

Courtney

W4/D2 - CHEST + TRICEP

W4/D3 SHOULDERS + ABS

W4/D4 LEGS

W4/D5 BACK + BICEPS

Day 41 of 75HARD!!! Don’t know how I would do it without this program!! I do one of your workouts and then a walk/run everyday 🤩🤩🤩🫶

W1/D2 CHEST + TRICEP

Community

More workouts from Aubri & Liv