Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2024-10-10T14:56:44.844Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

Loved the efficiency of the flow in this routine. I increased weights too.

Kate

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

Just 2 sets today - keeping the habit!!🌸

Sharon De heer

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.

Nicole

Patricia Pinto

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 set up 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

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

Thank you for the invitation to reach out 💗

Doris

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

Diane

Lydie

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

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

Jill

April

W1/D1 Cardio

Aimee

Jennifer Poulain

Jamie

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

Anita

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

Stephanie

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

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

W1/D3 Cardio

Caroline

Cherrie

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!

Teresa

W1/D4 Active Rest Day

I can’t say enough about the quality of this app. Great exercises explained in detail. What mistakes to watch for in lifts. Guidance by a great creator, Caroline Drury, and a fabulous supportive community.

Helen

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

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

W1/D5 Cardio

W1/D6 Cardio

Dolores Funk

Holy heck that was a tough one.  Loved it though!

Shallen

W1/D6 Hamstrings & Glutes (RPE 7)

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

W1/D7 Active Rest Day

Cheryl

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

Karen

W2/D0 👊 Intro to Block 2 - Week 2

W2/D1 Cardio

Such a great quad burner workout.  This sissy squats look easy but wow do they ever burn!

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

Tina

W2/D1 Quad Focused (RPE 8)

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

W2/D2 Cardio

Bonnie McDonald

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

Last set challenging. Planks stronger on right side.

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

Feeling guilty only did half the workout. Had bad flu for last two weeks and I felt so tired lifting weights today.

Love this set! Struggled with the leg curls though…had to lower the weight right down

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❤️

Patricia

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

Wowzers….those planks are a killer after all those push-ups 
💪🏼😅

Inga

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

W3/D3 Cardio

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

Amy Kuark

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

Michelle

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

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

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

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.😎

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

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