Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2025-10-17T10:20:11.861Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

Melissa

Felt really hard today…. Very shaky arms when I did planks!  Still being mindful of my left shoulder impingement which definitely limits me in going up
beyond 15 pounds for dumbbell bench presses (for now), but I’m still doing them!!! 💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️

Deb Stanton

Arms are on fire! Core superset was a challenge.

Lisa B🇨🇦

Added 5 pounds to each weight today!!! Yipppeeee

Betsey

B2 W4 D2
🔥
❤️🏋️‍♀️🇨🇦

Diane

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

2 sets
10-12 reps
controlled tempo
45 seconds rest

- Stand facing the bench; at home, you can start at the kitchen counter or a stool or a sturdy table, desk or chair
- 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

Bodyweight - Incline Push-Up

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

- Lying on a bench, ottoman, or stability ball, lift a pair of dumbbells to the starting position (just outside the chest)
- Press the dumbbells up to straight arms 
- Inhale at the top or while lowering the dumbbells with control back to starting position
- Pause for one to two seconds at the bottom of each rep

Dumbbell - Paused Chest Press

3 sets
10-12 reps
controlled tempo
60 seconds rest

- Lying on a bench, ottoman, or stability ball, lift a pair of dumbbells to the starting position (just outside the chest)
- Press the dumbbells up to straight arms 
- Lowe the dumbbells with control back to 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 -Bodyweight - Bench Dip
10-12 reps
controlled tempo
No rest; go directly onto B

B - Banded - Chest Fly
10-12 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

- 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

- Perform a Chest Fly with the band around your back or anchored behind you

Banded - Chest Fly

Home: 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 - Stability Ball - Deadbug 
10-12 reps on each side 20-24 total)
controlled tempo
No rest; go directly onto B

B - Bodyweight - 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

Stability Ball - Deadbug

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

Bodyweight - Plank

Core Superset 2

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

W1/D0 Mindset Focus: Daily Non-Negotiables

W1/D0 Nutrition Focus: 'Protein First' Rule

❤️❤️❤️ this, you are wonderful at explaining what we need to do to reach our goals!!!

Nancy 

lois

Thank you for all your teaching!!! I am really grateful!

Francesca

W1/D0 Understanding RPE & Muscle Hypertrophy

Jennifer

W1/D0 👊 Intro to Block 2 - Week 1

Excited to start block 2 tomorrow morning!

Severine

W1/D0 🙌 Introduction to Training Block 2

Suzy

Finished my 30 min walk on the treadmill 😊

Arlis

W1/D1 Cardio

That was absolutely terrible! I’m going to feel this one.

Shanna

Tina 🇫🇷🇬🇧

W1/D1 Quad Focused (RPE 7)

Sharon De heer

W1/D2 Cardio

Jamie

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

W1/D3 Cardio

YAY!!!! Did it Sore, did it WELL!!!! Keeping promises🌻

Love this workout ! Ready for the day 💪🏼

I LOVE exercises that indirectly work the core muscles at the same time. Makes me feel like a powerhouse!

Jenivere

W1/D3 Glutes & Shoulders (RPE 7)

Beautiful Day walking 6+ miles on Trail & taking Grands 💙💙to Splash pad & lunch with Daughter in Love💗🌻

Amy Kuark

W1/D4 Active Rest Day

Great wkout! Side planks were a serious struggle - looking forward to seeing them improve with time & effort

Love working my biceps❤️❤️❤️🔥🔥

Sherry

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

Got it done by 6 am as having a busy day. Now on to the workout at 2 pm. Fit it in when I can.

W1/D5 Cardio

W1/D6 Cardio

Tracey

Cheryl

W1/D6 Hamstrings & Glutes (RPE 7)

Pilates floor class, a nice way to mix it up.

Went for an after dinner walk with hubbie & I’ve now got my 10,000 steps! 🥳🤣👍🚶‍♀️💗

Doris

Tara Lucas

W1/D7 Active Rest Day

W2/D0 Mindset Focus: Lifestyle Audit

W2/D0 Nutrition Focus: Build Your Go-To Meal List

Enji

Julie

W2/D0 👊 Intro to Block 2 - Week 2

Very brisk walks to and from an appointment. Felt great in the sunshine.

20 minutes of Apple Fitness Latin Dance… 💃

Nicole

W2/D1 Cardio

Ame-Lia

W2/D1 Quad Focused (RPE 8)

W2/D2 Cardio

Bench dips are the hardest for me. They hurt my wrists, which is an ongoing issue for me. I’m being careful though. Up to 45 seconds on my plank!

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

W2/D3 Cardio

W2/D3 Glutes & Shoulders (RPE 8)

5 mile walk with Grands & some weed pulling! Getting gardens ready for best planting season - fall in Florida

Nice to have a break. Did 40 minutes on exercise bike and a lot of walking in some big box stores!

Rest day!!
Yoga and stretching
Have a lovely weekend
❤️🏋️‍♀️🇨🇦💪🏻⭐️

W2/D4 Active Rest Day

Yes!!! Working hard!!! Getting stronger!!!🏋️‍♀️💪🏋️‍♀️💪

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

I long hike outside on a tail felt soooo good.  This is what I love!  To get OUT!

W2/D5 Cardio

W2/D6 Cardio

Did it! My delayed flight did not allow me to do it on Saturday but got it in the bucket for week 2 💪🏼

My favourite so far!! This workout feels like I’m choosing how I’m going to age - setting myself up for a long life of mobility and strength.

Upped my weights!!! Really feeling my glutes and hamstrings working!!! 🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪🏋️‍♀️💪

W2/D6 Hamstrings & Glutes (RPE 8)

45 minute ride on exercise bike and moving furniture.

50 minute vigorous outdoor walk yo the neighbour ravine & back !

W2/D7 Active Rest Day

W3/D0 Mindset Focus: Negative Thought Audit

W3/D0 Nutrition Focus: Stop the "Start on Monday" Cycle

W3/D0 👊 Intro to Block 2 - Week 3

W3/D1 Cardio

Not the prettiest but getting it done was priority🌻

That superset at the end! Much better form, big improvement in split squat.

Feels good to start again.  Just got more home gym stuff and plan on 5 months straight working out and plan to up it from there.  Love this app.  Like checking boxes, how to videos and timer.

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Challenging one today but feeling great now this is over!

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

W3/D3 Cardio

Up to 30 lb on the hip thrusts and 6 lb on the 6-way!!!

Mary

W3/D3 Glutes & Shoulders (RPE 8.5)

Really need this rest day. Yesterday’s workout has come home to roost today! I find the rest days are placed perfectly for when my body needs them.

Long brisk walk while my husband had a treatment. So good for my mental health.

Slight sore throat today so switched my rest dat to today….tea and a good night’s sleep and I’ll be ready to workout 🏋️‍♀️ tomorrow!!

W3/D4 Active Rest Day

Angie

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

Did it later than I planned but I got it done!

Cardio on the promenade in Riverside Park along the Hudson River!  Breathtaking sunset….sky was orange and pink and peach!!! A Mother Nature light show!!!

W3/D5 Cardio

W3/D6 Cardio

Whew, made it through the week. I’m happy I got all the workouts in as it was so stressful and busy. Looking forward to a rest day.

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

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