Name: Playbook - Aubri & Liv - W2/D2 CHEST + TRICEP
Uploaded: 2024-04-01T02:51:44.875Z
Duration: 50 min
Description: W2/D2 CHEST + TRICEP

Emily

Audri

aleena

Callie Phipps

Gracie

Erin

Melissa

Katie

Progress is impossible without change. Change your habits, change your thoughts and you can change anything.

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

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- 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

Activation + Warm Up

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
* On last set complete as many reps as possible

Flat Bench Press

- 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

SUPERSET 1

- Start by securing a band to an anchor point above head height.
- Grasp the handles in both hands, keeping your elbows by your sides.
- Extend your hands down towards the floor, while keeping your elbows in place.
- Slowly return to the start position and repeat.

Band Tricep Pulldown

- For this exercise, have a slightly aggressive position, lean forward with your upper body.
- Move your feet in a run on the spot as fast as you can.

Fast feet

SUPERSET 2

- 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

- Lie on bench holding dumbbells at shoulder level 
- Squeeze the Dumbells Together as Hard as you can while you press up over your chest, arms straight. 
- Lower the pressed dumbbells back to shoulder level
- Repeat.

Crush Grip Dumbbell Chest Press

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

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.

- with both arms supported on a flat bench
- start with both legs on one side of the bench
- jump with both feet over the bench & land on opposite side
- jump back over

Bench Hops

BURNOUT (optional)

W2/D2 CHEST + TRICEP

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W2/D2 CHEST + TRICEP

Community

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