Name: Playbook - Brooke Leach - WK 1/2 DAY 4 (chest + arms)
Uploaded: 2024-01-19T00:18:41.050Z
Duration: 60 min
Description: WK 1/2 DAY 4 (chest + arms)

Bandee

- 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

(Can be done with a straight bar or dumbbells) 

- Start by lying on the ground 
- As you lower the weight to your chest, ensure that your thinking about keeping your chest high (not letting it collapse) and have your elbows slightly tucked 
- Pause once your elbows hit the floor and drive the bar/dumbbells up

Floor Press

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Curl the left arm so it sits at a 90 degree angle to your body 
- Hold that position in your left arm and start by curling the weight in your right hand toward your shoulder, pause, and then lower to start position 
- Complete the full set curling only your right hand while leaving the left arm still at 90 degrees 
- Switch arms and repeat

DB static bicep curl

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

WK 1/2 DAY 4 (chest + arms)

Carrie

Makayla

WK 1/2 DAY 1 (glutes + hamstrings)

Lizz

WK 1/2 DAY 2 (back + shoulders)

Abigail

WK 1/2 DAY 3 (quads + calves)

This hurt those planks I was seeing stars

Megan

WK 1/2 DAY 5 (HIIT + core)

Meagan

WK 3/4 DAY 2 (back + shoulders)

Jessica

WK 3/4 DAY 1 (glutes + hamstrings)

Holy crap I'm dead. My legs are dead. 😂😂💦💦

Desi Laird

Olivia

WK 3/4 DAY 3 (quads + calves)

WK 3/4 DAY 4 (chest + arms)

WK 3/4 DAY 5 (Cardio + Core)

Abby

WK 5/6 DAY 1 (glutes + hamstrings)

WK 5/6 DAY 2 (back + shoulders)

WK 5/6 DAY 3 (quads + calves)

Always great workouts, I wish all of the exercises would have descriptions though. Sometimes I end up needing to google proper form & set up as I only have the clip to go off of for the exercises.

WK 1/2 DAY 4 (chest + arms)

Community

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