Name: Playbook - Caroline Drury - W1/D2 Chest, Triceps & Core (RPE 7)
Uploaded: 2024-04-03T16:10:10.467Z
Duration: 45 min
Description: W1/D2 Chest, Triceps & Core (RPE 7)

I’m so uncoordinated 😩
Made it through and feel so energized

Stephanie

THAT was a workout!! Those dead bugs!! Whew!  👍

Doris

Hugging Santa? Maybe hugging me 😂 but not by Xmas if I keep this up!

Brenda

Shanna

Christine

Two days of negotiations with myself (- as I’m on holiday.) Habits won the day today!! So proud of you girl!

Sharon De heer

First time back in gym after bike ride and covid so excited to be working out again. 90percent today. Walk this morning.

Well! That was tougher than anticipated!!

Nicole

Lydie

Bonnie McDonald

Victoria

I love that Caroline has short videos actually talking to the viewer educating in small bits. Listen to the 15 cardio and the steps lectures- so good! Same with the workouts she is helping you understand what you need to do for each exercise. Wow and 5 stars!

Sarah

Patricia Pinto

Loved the cables today…I was giving Santa BIG HUGS!😉

Kimberly Yamamoto

Loved it ! Even with 10 minute warm up and kinda struggling with learning how to use barbell versus dumbbells 1.5 hrs, I know is long but it takes time to learn. The barbell itself weight 35.5 pounds so if you put 2 10 pound weights is that considered 55 pounds or 20 pounds.

Made a couple variations on this first time B2D2. Did DB chest flies on flat bench

Teresa

Wendy

Block 2 love how we keep progressing with new add ons and pushing harder each day 💪💕

Emmie

It was great! 💪 can’t wait for tomorrow 😊

Francis

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

3 sets
10-12 reps
controlled tempo
45 seconds rest

- Stand facing the bench (you can also do this on a bar on a rack or a smith machine)
- Place your hands on the edge of the bench just slightly wider than shoulder width
- Your arms are straight, but your elbows are not locked
- Align your feet so that your arms and body are completely straight
- Bend your elbows to slowly lower your chest to the edge of the bench, leading with the lower bra line
- Keep your body straight and tight throughout the movement
- Push your body away from the bench until your elbows are extended, but not locked

Incline Push Ups

2 sets
6 reps - pause for 2 FULL seconds at the bottom 
position at the chest
tempo 2211
rest 90 seconds

- The purpose of this exercise is to get you trained to get and stay tight at the bottom position of the bench press 

- The bottom position is often the weakest; this exercise builds confidence and strength in the weakest position of the lift.

EXERCISE DESCRIPTION: 
- Take a big brace breath in at the top, tighten your core, pack your lats, and drive your legs into the ground during the entire motion
- Lower down until the bar touches your chest 
- Pause for one to two seconds, holding the pause with your lats and chest muscles, not your shoulders
- Press the bar up, engaging your chest

**For more thorough guidance on the bench press, please watch the expanded explanation in the Strength Training 101 course. 

SUBSTITUTIONS:
1. Smith machine paused bench press
2. Dumbbell paused chest press

Paused Bench Press

3 sets
10-12 reps 
controlled tempo
60 seconds rest

WARM-UP SETS:
-Warm up to a working weight, then perform the following reps and sets

-Warm-up sets do not count towards your working sets

-Warm-ups at this range should follow this protocol:
1. Warm-up set 1: 5 reps at 50% of your working load
2. Warm-up set 2: 3 reps at 70% of your working load
3. Warm-up set 3: 1-2 rep at 90% of your working load

EXERCISE DESCRIPTION:
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press the bar up, engaging your chest

**For more thorough guidance on the bench press, please watch the expanded explanation in the Strength Training 101 course. 

SUBSTITUTIONS:
1. Smith machine bench press
2. Dumbbell chest press

Bench Press

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Perform assisted dips on any machine or setup of your choice

Assisted Tricep Dips

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

In this superset, you will do:

A - Incline Diamond Push Ups
10-12 reps
controlled tempo
No rest; go directly onto B

B - Cable Flies
10-12 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Thumb and pointer finger touching (diamond shape) with your hands elevated
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Incline Diamond Push Ups

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together, engaging your chest
- Pause and let your arms return back to the starting position in a controlled manner

Cable Chest Flies

Chest & Tricep Superset 2

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

In this superset, you will do:

A - Deadbug
10-12 reps on each side (20-24 total)
controlled tempo
No rest; go directly onto B

B - Plank
30-60s hold
60s rest, then got back to A

Repeat this superset 3 times.

- Lying with your knees directly over your hips, holding a stability ball in both hands
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs with a Stability Ball

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold a straight body position for the desired time

Plank

Core Superset 2

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

Thank you for the invitation to reach out 💗

thank you so excited to start B2 feeling stronger day by day

Diane

W1/D0 🎉 Introduction to Training Block 2

W1/D0 👊 Intro to Block 2 - Week 1

Yes HIIT=5 mins on bike
10 min w/HR 111-128 sustained👍👊

Jeannie Harkema

I’ve been absent for too long.  Back at it today. 🙏🏻

Jill

April

W1/D1 Cardio

First workout in 3 months.
Felt so good! Absolutely love this app.💪🏻

Love the first day of block 2!  Great quad workout.

Amy Kuark

Well, well, well Block 2-W1/D1 had many surprises in store today.
When Caroline said “Quad Focused” she wasn’t kidding!
Another fun day with the Beyond, Before and After app!! 🎉🏋️‍♂️🎉🌟🙌💪💪

W1/D1 Quad Focused (RPE 7)

Tara Lucas

Did 20 mins yesterday morn but forgot to check off. Elevation 3 speed 6.0 heart rate 119

W1/D2 Cardio

Great workout today.  I’m starting to love the stairmaster again.🤩

W1/D3 Cardio

Shoulder complexes.. always hard but so good for the shoulders

JoAnn

W1/D3 Glutes & Shoulders (RPE 7)

Perfect day for a 2 mile walk with my sweet pup, Saki.🐶😎

Happy Thanksgiving USA friends! Grateful for this app and building consistency into my routine!

W1/D4 Active Rest Day

B2/W1/D5: Wow! 8 exercises…no strength left to type!😂😂👊🏋️‍♂️👍🎉✅

Carolyn

Here I am on Saturday night at the gym as we travelled home today- crazy🤣🤣

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

Got it done with 5 minutes left before gym closed.👍🏼

W1/D5 Cardio

W1/D6 Cardio

Impressive! What an incredible workout! It took some extra time to improvise since I wasn't at the gym but working out from home was definitely worth it. I burned 327 calories far more than I would have using dumbbells, and I still feel like I could have pushed myself further. I feel fantastic!

Cheryl Blake Mamalyga

I am sure I will feel it even  more tomorrow! 😃
Going skiing.

W1/D6 Hamstrings & Glutes (RPE 7)

Skiing whole day, the day ( and the snow) couldn’t be any better 🤗

W1/D7 Active Rest Day

Love this. Such a great message... here we go Week 2!

Karen

W2/D0 👊 Intro to Block 2 - Week 2

W2/D1 Cardio

Back at it real slow, taking it easy on that knee.

Tina

Woot, woot! I squatted low today with plate press. Yes!

Patricia

W2/D1 Quad Focused (RPE 8)

So glad cardio is back in my workouts.  I feel so good when I finish!😎

W2/D2 Cardio

Trying hard to be at a consistent progressive weight with chest presses.😰

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

W2/D3 Cardio

It is good to be back working with your app

Gym is not intimidating anymore…at least not this week!😎

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Hi!  It was great!  But I lost all my comments.  There was some kind of error.  Anyway it was done!!

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

Lisa

W2/D5 Cardio

W2/D6 Cardio

I love this workout! I finally feel good about the deadlifts. Leg curl question: is each set 24 reps (12 full curls and 12 of .5), or 12 total (6 of each). Thanks:) I’m oddly week on this one😜

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

Love the weekly encouragement and goal setting!!

Raelyne

Just what I needed to hear! Thanks coach❤️

Already 7 weeks, time flies, thank you for the reminder Caroline!

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Awesome way to start the week🎉
1% better🏋️‍♂️🥰❤️

Was not sad to see this one finished 😰.  Increased weight on a couple of lifts…paused squats & leg press.👍🏼

W3/D1 Quad Focused (RPE 8.5)

Thought I’d only do 15 min, but did 25.

W3/D2 Cardio

Inga

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

W3/D3 Cardio

Wow the barbell overhead press is a full body workout!! 💪

Glad I stopped by the gym on my way from long work day. I feel energized 😊

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I call this workout my “Wolverine Day.”
‘nuf said…😆😆🏋️‍♂️🎉

Planos will be the bed of me!  But making it happen!  TGIF fitness friends!

Felt tired this morning- maybe running low on fuel. Finished workout killer side planks!

W3/D5 Back, Biceps & Core (RPE 8.5)

W3/D5 Cardio

W3/D6 Cardio

Awesome workout. Now to stretch/ warm down

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

Block 2 has really super-charged something in me! I am def leveling up🎉🏋️‍♂️. Looking forward to Week 4 and RPE 9💪💪

I am so excited for this week. I’m loving this process and so thankful for your guidance on my journey.

W4/D0 👊 Intro to Block 2 - Week 4

Beautiful holiday and a 15 mile bike ride!

W4/D1 Cardio

I took my time today with Squat Plate Press and BB Squats, thanking my body for the progression I developed in the last 3 weeks. I felt “sadness” as this was my last set with this particular sequence….Sitting in Gratitude for the ability to SQUAT like a BOSS!🎉🏋️‍♂️💪🙏🏻❤️🎼✅🫀

Hard today but maybe not enough fuel yesterday?!

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

Fun watching Caroline’s video during plank. Makes it waaayyyy more fun🤩

Just 2 sets today - keeping the habit!!🌸

Some days I don’t want to get up at 5am and other days it’s easier… But, there is never a day I don’t want to show up and do the work. I’m loving the process and journey.

W4/D2 Chest, Triceps & Core (RPE 9)

W4/D3 Cardio

Legs sore today, energy low… nutrition off a bit.. feeding times askew last 3 days

Today's 6-way shoulder complexes were incredibly challenging. I had to lower my weights but still managed to complete all three sets of twelve reps.

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

1% better!🎉🏋️‍♂️
Keeping those promises to myself❤️🙏🏻

W4/D5 Back, Biceps & Core (RPE 9)

Catching up from last week, so no active rest day; instead, steady state cardio after back & biceps today.👍🏼
No work this week, so getting extra rest anyway.😎

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

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