Name: Playbook - Caroline Drury - W1/D2 Chest, Triceps & Core (RPE 7)
Uploaded: 2025-10-17T10:19:04.869Z
Duration: 45 min
Description: W1/D2 Chest, Triceps & Core (RPE 7)

Found second set of triceps really challenging after doing dips.  Dips are tough when you have a high BMI.

Jen 🇨🇦

Super frustrated.  Just signed up, but only one of the exercises has a video and when there is a superset only the first exercise is explained.

Sarah

This was my first workout, coming back to the app and I loved it.

Tavia

Jennifer

Worked out in the garden in the evening even though tired,,, got it done!

Laura

It was fantastic, I got the pump going on today. I tell you.

Sherry

Awesome sauce! I thought I was going to fail while doing the frog crunches- but I didn’t :)

What a ride! My arms are spent in a great way. Also enjoyed it was a pretty quick workout.

Michelle FisherMayr

Loved it! These high reps are surprisingly difficult! I still fell quads from 2 days ago!

Sandy

That was a great workout! I had some pain on the front of my right shoulder. So I modified the reps that I did. 🥳⭐️🎉✨

I had to modify some exercises because I have had left wrist surgery. Couldn't do the bench dips. I replaced with more tricep head dips with weight!!
Also I used a wrist weight and smaller hand weights for some exercises (left hand) to balance the weight because I can't hold more than 5 lbs weight in my left hand

Julie Hughes

Severine

Great workout. Felt awesome and lifted to fatigue with the last few reps. Kicked my triceps a bit!

Sandra Meyer

Block 1, Day 2 - It felt great!  The precise instructions are such a huge help!  Onward and upward!  Now…out for cardio!!

Deb Stanton

Jenivere

That was the first time I could do bench dips - bend the knees!  Great!

Doris

Those tricep dips, wowzers! Interesting that on leg day, I didn’t use any weights, and my legs were shaking like crazy. Yet today, while working a muscle group that I thought would be harder than legs, as I don’t use them as much, I found less challenging, although I used weights today. Ya just never know!

Melissa

Alice Schroeder

The hex presses were super tough with 15s and definitely had to do the tricep presses with 10s - great wo!   💪

Lois

Amazing! wasn’t able to do my work out in the morning and was dreading doing it this afternoon, but got in and did it and wasn’t bad at all!

Jamie

My arms are going to hurt… in a good way!

Jill

Jacqueline Mathusek

Karen

Great workout. Dips kicked my butt along with the hex press🔥

Sandra

Great workout. I am loving the explanations provided!  I never knew about the 4 & 8 for chest press. I have had the wrong form for a year!   Thanks Caroline

Sandra 🇨🇦

Great! So pleased I started this program !!!

Lorna

Restarted my plan and swapped upper for lower today as I have some bursitis in hips. Great workout!

Rachael 🇹🇹🇬🇧

Love it!!!  Such a challenge for me super sweaty and modifying a lot.  So grateful for the modifiers for my knee!

Melody

🔥Killer Workout Alert! 💪Ab, Chest & Triceps Day!

CHERYL

Loved that workout! Thank god it didn’t involve legs because I can barely walk today 😂

Tracy

Enji

Jackie

Holy triceps!  I only thought I’d been lifting weights🤣

Leslie

Great upper body. I really felt it today!

Kelly

Loved it.  Way tougher then I thought it looked.😬

Jill Jennings

Iris

Shantel

Kimberly Carlton

Love the added core focus! This will shrink the FUPA 💕

This was a great workout!! The bench dips were a little challenging for me and I didn’t make it to the 15 reps each.  However I will build up to that as time goes by.  Thanks Caroline for the fantastic app.  Now I need to sit down and figure out the macros part.

Whew! Upper body is shaking and I love it!!

Remedios

I have a hurt right shoulder, so the core work was all I could do. I’m seeing a PT on Thursday and will talk to her about which elements of the program I can do now, and what I need to do to get my upper body fully back in action!

Julia

Christine

Kirsten

Harder than I thought with the overhead press but I managed. Dipped to twelve when needed.

Beth

A workout dedicated to the chest and triceps, and finishing with some core work.

2 sets
10 reps 
controlled tempo
45 seconds rest

- Lay back at an incline, a dumbbell in each hand
- With control, lower the arms to the side while keeping the arms extended 
- At the end of the movement, the arms will be by your side with the palms facing the ceiling
- Bring the dumbbells back up to the starting position

Dumbbell - Incline Chest Fly

3 sets
8 reps 
controlled tempo
60 seconds rest

- Lying on a bench, chair or ottoman, lift a pair of dumbbells to the starting position (just outside the chest)
- Press the dumbbells up to straight arms
- Lower the dumbbells with control back to the starting position

Dumbbell - Chest Press

3 sets
15 reps 
controlled tempo
60 seconds rest

- Place your hands on the front edge of the bench, chair, sofa or ottoman just outside the 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

Bodyweight - Bench Dip

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Dumbbell - Hex Press
15 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell - Overhead Tricep Extension
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lay down on a bench, sofa, chair or ottoman with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Dumbbell - Hex Press

- 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

Chest & Tricep Superset 1

A "superset" is an exercise sequence where you do the prescribed exercises one after another. 

In this superset, you will do:

A - Bodyweight - Reverse Crunch
15 reps
controlled tempo
No rest; go directly onto B

B - Bodyweight - Frog Crunch
15 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lying down with both legs raised off the ground
- Being your legs up and in until you reach 90 degrees
- At the top raise your hips off the ground
- Reverse the movement with control

Bodyweight - Reverse Crunch

- Perform crunches with your legs in Frog Pose: soles of your feet together, knees out

Bodyweight - Frog Crunch

Core Superset 1

W1/D2 Chest, Triceps & Core (RPE 7)

I deeply appreciate a periodic “values inventory and alignment touchpoint”: is what I am doing right now aligned with my values? Why or why not? How to get back on track or stay in track? Am I serving my “old self” or the person I want to be? It’s not often a comfortable or easy exercise, but important to do.

Heather

W1/D0 Mindset Focus: Hierarchy of Change

W1/D0 Nutrition Focus: Pause the Diet Mentality

Kimberly Yamamoto

Stephanie

W1/D0 🎉 Introduction to Training Block 1

Camille

W1/D0 👊 Intro to Block 1 - Week 1

Great! Beautiful day here in Calgary. Got in over 13,000 steps in 3 separate walks — two with dogs and one by myself after dinner.

Cindy Roberts

W1/D1 Cardio

Whew.  Proud of myself today. Last time we did the split squats and that super set I only did 2 sets.  I did 2 this time and forced myself to go back and complete the 3rd as I knew I could.

Just what I needed coming off of Block 24…felt like a Deload day.👍🏼

Milo

W1/D1 Quad Focused (RPE 7)

I’m sticking to the program with exactness this time. Only 15 minutes of cardio- not 30 or 45. Coach says 15 is enough so that’s all I did. 15 minutes of a walking aerobics video. Quick, got my heart rate up, and I feel refreshed not gassed. Now to focus on my nutrition- one meal at a time. Only focus on today.

Carrie

It’s hilly up here so I easily got my pulse rate up!  Yay!  Day 2 of cardio is done !  Did I mention the bear at our house as I came back down the street??? That gets my pulse rate up, too 😀

Decided to do 30 min Cardio even tho I’m recovering from a sinus cold 🤧

W1/D2 Cardio

Lorrie

W1/D3 Cardio

Got the app working and love the videos and the “digestible” workouts.

Francesca

Angie

W1/D3 Glutes & Shoulders (RPE 7)

Switched my Day 3 with day 4 since moving the Dock out was such a physical activity.

Tina 🇫🇷🇬🇧

Great. Went for a walk while my husband had a treatment. Sunny, 29 C, logged 7,000 steps and so good for my mental health.

Lisa B🇨🇦

W1/D4 Active Rest Day

WOW . Subbed for pull ups cuz no equipment. Don’t know what I did, or at least what it’s called…lol- just went thru it. 
Also did bicycle cruched for leg raises. Sweaty & Smiling☺️

W1/D5 Back, Biceps & Core (RPE 7)

Out along the Hudson River with my son ….way to get my pulse rate up when he comes along!

30 minutes on the treadmill - too smokey from BC wildfires to walk outside in AB! Good thing I made friends with my treadmill 😁🚶‍♀️👍

W1/D5 Cardio

Betsey

Had a hard time getting my heart rate up after a sleepless night. So maybe not cardio for the whole time but did my best.

Out for 21 minutes of cardio in the hills!  Average pulse rate was 123!! Yay!

W1/D6 Cardio

Wow the end really got my little tushy!!!🤗

Shanna

Mighty Powerful Beauty Booty Workout😅😅😅

W1/D6 Hamstrings & Glutes (RPE 7)

Did some steps on my walking pad. Gonna get outside for some FL Sunshine in a few!

Moderate exercise bike session, lots of other movement today.

Even Though it’s an active rest day, I’m heading out for at least 15 minutes of cardio

W1/D7 Active Rest Day

This is really helpful to me. Thanks Caroline.

W2/D0 Mindset Focus: Identity & Core Values

W2/D0 Nutrition Focus: Add, Don't Subtract

Kathy McCabe

W2/D0 👊 Intro to Block 1 - Week 2

Walked on my walking pad last light while watching tv because the day got away from me. No excuses👟

Yay!  Got it done late tonight after going to a celebration of someone s life…he died yesterday and so it seemed all the more important to take care of myself…

W2/D1 Cardio

Good workout.  Tough but I can do it tough, not I am going to give up tough!  Will feel that tomorrow or the next day.

Rose

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

I’m lifting so much lighter but since it’s more reps than I’m used to, I have to drop. I usually do 6-10 reps. This is tough though!!!

W2/D2 Chest, Triceps & Core (RPE 8)

Elliptical 20min sprints 1 min on 1 minute off

6 km on exercise bike. Now on to weight training.

Oh man!  I keep forgetting to slide the completed slide when I do my cardio!

W2/D3 Cardio

Today everything was complicated. Equipment issues, work got in the way! But I adapted, overcame. It may not have been my best session - but it was another one done & it Counts. Small wins over time.

W2/D3 Glutes & Shoulders (RPE 8)

Awesome 30 mile ride in Maine with Amanda

W2/D4 Active Rest Day

Better the second time around ! Great wkout🌻

Done! Proud that I showed up! Hardest part is getting thru the gym doors

Found this really tough today as I increased the weights. Glad it’s done!

W2/D5 Back, Biceps & Core (RPE 8)

50 minute spin class — lots of sweaty fun!

1 hr walk in the rain combining day 3 and 5

Brenda

W2/D5 Cardio

Done! Looking forward to an active rest day tomorrow.

This pushes me to get it in. I need the accountability. Seeing it unchecked won’t do! Did 20 minutes of incline walk with intervals of jogging.

W2/D6 Cardio

Debbie

Elena Iakovleva

Wooza! This one got my heart rate up & left me with Shaky LEGS🌻🥰

W2/D6 Hamstrings & Glutes (RPE 8)

Getting Ready for a Family Dinner with my Mom , Adult kids & a few Grands🥰🌻💙💙

I switched my active rest day to today, Friday and will do the scheduled workout tomorrow.

Another great day of Vimeo g with Amanda!!!

W2/D7 Active Rest Day

Tara Lucas

W3/D0 Mindset Focus: Casting a Vision For Yourself

W3/D0 Nutrition Focus: Consistent Breakfast

Can progressive overload be something in macros? Like planning more at one time if you’re new and you’ve just been planning one day at a time I think that’s where my focus is gonna be this week.

Love Caroline’s workouts. They are progressive, well thought out on her part, and takes the wondering “what should I do next” out of mix for me. She’s actually the one doing the heavy lifting! 😉😂

Cheryl

W3/D0 👊 Intro to Block 1 - Week 3

W3/D1 Cardio

Increased weight and that certainly sneaks up on you!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Feeling great, pushing myself, shaking at the end of some of these sets, but not too much and in a good way. On to Cardio!!! I even took some videos to send in for a review

On week 3 of block 1 and I haven’t missed a day! Increased my weight this week!

Mary Lee

Able to increase weight for 2 sets then back to lower for 3rd. Arms like jelly!

W3/D2 Chest, Triceps & Core (RPE 8.5)

Did some cardio today wasn’t allowed to work out yesterday or today due to blood work so I’m getting back at it tomorrow but did a good almost 3 mile walk. Florida is a free sauna right now.

Perfect day for cardio along the Hudson River!!

W1/D2 Chest, Triceps & Core (RPE 7)

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