Name: Playbook - Aubri & Liv - W3/D2 - CHEST + TRICEP
Uploaded: 2024-04-01T02:51:44.941Z
Duration: 50 min
Description: W3/D2 - CHEST + TRICEP

More free weight substitutions!! But I love the workouts!

Callie Phipps

Erin

Maggie Roberts

DanielaEscobar

Amanda

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.

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
* 12 reps per side

Shoulder taps

- 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 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

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

- 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

- Lie on bench holding dumbbells at shoulder level with your elbows bent and your palms facing forward.
- Press one dumbbell up over your chest, arm straight, while holding the other stationary.
- Lower the pressed dumbbell back to shoulder level and immediately press the dumbbell with your other arm.
- Repeat.

*10 reps per side

Alternating dumbbell chest press

SUPERSET 1

- From an incline bench and a dumbbell in each hand 
- Squeeze the Dumbells Together as Hard as you can while you press
- Lower dumbbells down to the chest 
- Straighten elbows and press back up

Incline dumbbell chest press crush grip

SUPERSET 2

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Arms are alternating punches with each stationary step
- Increase speed as you feel comfortable

Butt kicks + punches

- 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

- Start by securing a band to an anchor point at about chest height.
- Take the handles in both hands by your sides.
- Hinge at the hips, so your torso comes forward to near parallel with the floor.
- While keeping your elbows by your sides, drive your hands backwards and away from the anchor point until your arm are fully straightened.
- Slowly return to the start position and repeat.

Band Tricep Pullback

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.

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- 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

BURNOUT (optional)

W3/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

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.

W3/D2 - CHEST + TRICEP

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