Name: Playbook - Brooke Leach - W1 / PUSH #2
Uploaded: 2022-12-10T02:49:01.016Z
Duration: 60 min
Description: W1 / PUSH #2

Bandee

Ashley

Amber

Felt a lot of the work in my triceps today which I loved because they are a trouble spot for me!

Annie

Brianna

- Start by lying on a bench, with the bar aligned directly over your chest 
- Grip the bar slightly wider than shoulder-width, and slowly lower it down to touch your chest
- Press the weight directly back up to the starting position and repeat

Smith Machine Bench Press

- Set the bench at 45 degrees 
- Start with both dumbbells at shoulder level 
- Press the weights upwards over your upper chest 
- Lower the weights slowly and repeat

Dumbbell incline bench press

- Lie on a flat bench with a dumbbell in each hand, arms extended with a slight bend in your elbows 
- Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench 
- Bring the weights back above your chest
- Repeat

DB Flat Bench Chest Fly

- Start by holding a barbell near your upper chest in a slightly wider than shoulder width overhand grip 
- Press the bar overhead until your arms are extended, pause, return to start position and repeat.

Barbell Overhead Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB seated overhead tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the cable down until your elbows are straight
- Bend the elbows to return to the starting position
- Complete all reps on one side before switching to the other side

SA cable tricep pushdown

W1 / PUSH #2

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

Skyler

I am quite literally wobbling out of the gym

Susi

W1 / GLUTES & HAMS

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

W2 / PUSH #1

W2 / PULL #1

W2 / GLUTES & HAMS

Elizabeth Perkins

W2 / PUSH #2

Maddie

W2 / PULL #2

W2 / QUADS

Will wake up with noodles as arms 🥴 loved it though

Salmah

W3 / PUSH #1

W3 / PULL #1

Erin

HOLY MOLY🔥🔥🔥🔥🔥🔥🔥🔥

Holy moly 💀💀 my booty was shaking by the end

Mollee Hazelton

W3 / GLUTES & HAMS

W3 / PUSH #2

W3 / PULL #2

W3 / QUADS

W4 / PUSH #1

W4 / PULL #1

Daljeet Kaur

W4 / GLUTES & HAMS

W4 / PUSH #2

W4 / PULL #2

W4 / QUADS

W5 / PUSH #1

W5 / PULL #1

Aria Art

W5 / GLUTES & HAMS

W5 / PUSH #2

W5 / PULL #2

W5 / QUADS

W6 / PUSH #1

W6 / PULL #1

W6 / GLUTES & HAMS

W6 / PUSH #2

W6 / PULL #2

Melanie

W6 / QUADS

W1 / PUSH #2

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