Name: Playbook - Aubri & Liv - W4/D2 CHEST + TRICEP
Uploaded: 2024-04-01T02:51:44.973Z
Duration: 50 min
Description: W4/D2 CHEST + TRICEP

Erin

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 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

- 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 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

- 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

Activation + Warm Up

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

Dumbbell floor chest 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

- Lay on your back, and hands holding dumbbells in the air 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Weighted Lying Leg Raises

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.

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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
* drop to your knees if needed

Push up

BURNOUT (optional)

W4/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.

W1/D5 BACK + BICEPS

Marianna

Emily

W1/D6 FULL BODY

DIlraj

aleena

After the full body and this over the past days… I’m dead

Gracie

W2/D1 LEGS

Audri

W2/D2 CHEST + TRICEP

Paige

Maggie Roberts

W2/D3 SHOULDERS + ABS

Jessica

Meant to touch 5 stars!!! This workout was a killer!!🔥🔥🔥!!!

W2/D4 LEGS

This was more repetitive than usual...and Indont have gym equipment so a few moves were harder to mimic with dumbbells

W4/D2 CHEST + TRICEP

Community

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