Name: Playbook - Brogan Morris - Day 4- Chest/Triceps
Uploaded: 2023-12-26T21:09:45.870Z
Duration: 45 min
Description: Day 4- Chest/Triceps

Stephanie

Start with everything up (arms and legs). As you lower your arms out and down for a chest fly/ also lower your legs to a hover. Keep your back flat on the ground.

Chest fly pike

Dumbbell chest press

Set the bench to an incline. Keep your elbows slightly bent. Bring the dumbbells all the way out and down. Squeeze the chest back to the top.

Incline DB chest fly

Place the cables all the way down. Palms face up as you sweep your arms up towards your head. Keep your arms straight with a slight bend in the elbow. If your elbow starts bending too much when you lift upward, lower your weight.

Standing incline cable fly

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

Day 4- Chest/Triceps

Day 1: Booty burn

Day 2: Back and Biceps

Loves having new variations of shoulders!

Rachel

Day 3- shoulders

Day 5- quads

This workout absolutely killed my glutes in the best way. My fav by far!

Day 4- Chest/Triceps

Community

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