Name: Playbook - Caroline Drury - W1/D2 Chest, Triceps & Core (RPE 7)
Uploaded: 2024-04-03T16:13:11.190Z
Duration: 45 min
Description: W1/D2 Chest, Triceps & Core (RPE 7)

Diamond pushups are no joke! That was a tough workout but I feel great!

Remedios 

Good.  I need to work on push ups.😰😰😰

Kimberly Yamamoto

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)

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Loved that on the last set we can see the previous weight without having to go to the other screen 🎉

Amanda

Suzy

GREAT!!  I love how this Block is going back to focusing on form.  I could really feel my quads working through these sets today.  I paid attention to that way more than the weight I was using. AND it was great that I knew the lifts & could get right into them.  Super effective!! Thank you, Caroline!🤝

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

W1/D3 Cardio

I’m definitely not hating repeating lifts & working on form.  THANK YOU!!🤗

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

Great!  I took it a little lighter today…still a little sore from earlier this week.  Felt good!!😎

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Great!  I love the 6 rep slow tempo before the 12 reps for squats.  I feel like it helps get my mind right for the high rep sets.👍🏼

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Good.  Only because I knew what I was doing…I’m pathetic with upper body, but determined to progress.😤😤😤

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

W2/D6 Cardio

Rough, but got it done.  So glad that I know the lifts & I only have to focus on execution.  Even 8 months in, I’m still feeling the challenge.

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

W3/D1 Cardio

So good!  I felt so strong today.  I hit a PR in my squats…80lb for 12 reps.😎. Great way to start my day!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Good…if only my upper body would just catch up with my lower body.🫠

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

W3/D3 Cardio

Good!  Love the focus on form in this workout with squats & hip thrusts.  Haven’t progressed with upper body weight, but I have with tempo/reps.👍🏼.

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

I found this to be a bit smoother today…week 3, I’ll take it as progress.👍🏼

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

W3/D5 Cardio

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Sweaty!!  Progressed with most!
Leg day just hits different.😎

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

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

W4/D3 Cardio

Challenging…even on week 4. I made small progress with barbell hip thrusts with more weight, but I’ve learned that progression comes in various forms, not just adding weight.  My barbell squats didn’t have extra lbs, but I could squat deeper & really focus on the pause.
😁

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

An inch of progress, but progress nonetheless.😂

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

W4/D5 Cardio

W4/D6 Cardio

I PR’d with my deadlifts today.😳
This Block 9 had me really digging deep. All the years I’ve spent the gym trying to figure it out on my own, I’ve never put more than 20 pounds on an Olympic bar because I convinced myself I wasn’t strong enough.  I’ve surprised myself often in the last 9 months & I love surprises.🙃🤭

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

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