Name: Playbook - Caroline Drury - W3/D2 Chest, Triceps & Core (RPE 8.5)
Uploaded: 2024-04-03T15:56:46.197Z
Duration: 45 min
Description: W3/D2 Chest, Triceps & Core (RPE 8.5)

Wooah!! Those V-ups!!!! Keep working in my abs!!!!

Deb Stanton

Definitely need to work on my core strength! Those v ups were challenging 😥

Polly

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

3 sets
10 reps
controlled tempo
60s rest

- Lying on a bench, 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

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

In this superset, you will do:

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

B - Incline Push Ups (can do regular push ups if you've worked up to those now!)
10 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lay down on bench 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

- Stand facing the chair, table, or the edge of a bed
- 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

Chest & Tricep Superset 7 (Home)

4 sets
AMRAP (as many reps as possible)
controlled tempo
60s rest

- Place your hands on the front edge of the bench just outside 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

Bench Dips

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

In this superset, you will do:

A - V Ups 
15 reps
controlled tempo
No rest; go directly onto B

B - Bicycle Crunch
15 reps each side = 30 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Modification - do these as single leg raises if the double leg raise here is too challenging.

V-Ups

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for the indicated reps

Bicycle Crunches

Core Superset 7.1

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

Yay!  Thanks for the fractional weights reminder!

Lisa B🇨🇦

Wendy

W1/D0 🎉 Block 7 - Introduction

I love this app so much!! I’ve been using it for a while now and it just keeps getting better! I never feel by myself because I can always reach out to Caroline and her team to get help but I hardly need it because she has amazing videos explaining each movement. I recommend it to my clients when they are looking to get into strength training!

Sharon

Couldn’t get on the treadmill at first, so did 15 min on the elliptical trainer first, then 15 min treadmill - yay!!

Doris

W1/D1 Cardio

The sissy squats get me every time! All 40 done and my quads are🔥🔥🔥

I LOVE the addition of the previous weight used next to what you are doing for your current workout!
So nice to see what I did, and what I’m doing! And my weight used is going ⬆️! As are my reps!
Wooooo Hooooo!! 😁😁😁

Julie

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

The core ones are always the most challenging.

Kathy McCabe

Jamie

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

Forgot to track cardio from
Yesterday …this is it

W1/D3 Cardio

Coach!!!  It was a whammy workout…. the printed version looked easy, then whammy!  This wo was killer!  Thank u 😍

Karen Kay 🇺🇸

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Phew Caroline!! Planks after the other core exercises this week!! Oy!!

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

W1/D5 Cardio

W1/D6 Cardio

Phew - increased weights & reps!  Dine & done!! Yay!

The stability ball hamstring curls are a killer! I sure can feel my hamstrings this morning! They are on fire! 🔥 🔥🔥 Feeling great 👍🏻 💪😎

Arlis

W1/D6 Hamstrings & Glutes (RPE 7)

Active rest day yesterday….forgot to slide and mark it as such..

W1/D7 Active Rest Day

W2/D1 Cardio

A big push mentally today, but I did it!!!! Yay me!!!🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

So happy to be back training after 9 days dedicated to family and being togetherness 🙏🏼 Feels amazing and I’m not too sore (yet) 😅💪🏼💪🏼

Enji

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Good workout. Bench dips and core superset not as hard as last week.

Jill Jennings

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

While doing my cardio this morning, after warming up I do intervals.  First lap of running, I thought I could just walk…next thought no excuses, strong to the finish!
Love support of Caroline and this community to help me keep my goals!

Nancy 

W2/D3 Cardio

Swapped this for block 5 glutes and shoulders

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Need to work on those side planks ! Eek 😬

Ooh, those side planks are a work in progress! Yay - done for today! 💗

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

W2/D5 Cardio

W2/D6 Cardio

Whew - those hamstring curls … !  Done - yay!! 💗

W2/D6 Hamstrings & Glutes (RPE 8)

Snow shovelling in the mountains 😁!! 💗

W2/D7 Active Rest Day

W3/D1 Cardio

I love quads day!!!! My legs are feeling so strong!!!!

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

W3/D3 Cardio

Yay!  First time doing complete shoulder workout!  🏋️‍♀️ my left shoulder warmed up nicely!

Love seeing  how I’m progressing with my weight ! 💪🏽

Yay for me! I am seeing some nice results, and I just love this home program. Fits easily anywhere into your day.

W3/D3 Glutes & Shoulders (RPE 8.5)

My first day of using the Zero to 5K app!  I really want to run again so I started today in my rest day!  Yippee!!

W3/D4 Active Rest Day

The planks were much easier today but my right bicep didn’t want to do curls. I’ll lower the weight next time.

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

W3/D5 Cardio

W3/D6 Cardio

Definitely need to work harder on the glute bridges , they were tough for me today !😅

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

My question after quad day is always “will I be able to walk tomorrow”? 🔥🔥🔥🔥

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

Community

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