Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2024-04-03T16:12:01.342Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

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

3 sets
10 reps
controlled tempo
60s rest

Banded Push Ups start in a high plank position with both ends of the band loop placed underneath the palms and the rest of the band looped around the upper back. 

Keep the feet together or just slightly apart, brace the core by drawing the belly in and keep the spine neutral. 

To initiate the move, begin to descend from the straight-arm high plank to a low plank, with elbows flaring out no more than 45 degrees away from the body. 

Keep the core braced as you push back up by re-extending the arms and coming back to the starting high plank position.

Banded Push Ups

3 sets
8 reps
controlled tempo
60s rest

To perform a pinned bench press, follow these steps:

1. Set up a bench press station with safety pins or spotter bars at the desired height. The pins should be positioned just above your chest when lying flat on the bench.

2. Lie down on the bench with your back flat, feet firmly planted on the ground,  and pack the lats like a traditional bench press.

3. Grip the barbell with your hands slightly wider than shoulder-width apart, ensuring your wrists are straight and stacked vertically over the elbows.

4. Push the barbell back up to the starting position, extending your arms fully without locking your elbows.

5. Lower back down to the pinned starting position with the barbell resting on the safety arms.

Always use proper form, start with a weight you can handle safely, and consider having a spotter for added safety during heavy lifts.

Pinned Bench Press

3 sets 
8 reps 
controlled tempo
rest 60s

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
15 reps
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 - Medicine Ball Push Ups
10 reps
controlled tempo
No rest; go directly onto B

B - Dumbbell Overhead Tricep Extension
10 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 times.

Medicine Ball Push-Up begins in a plank position, with palms gripping the sides of a medicine ball on the floor, beneath the chest, arms straight, core engaged, and legs together. 

To initiate the movement, bend the elbows and lower the chest down to the medicine ball, allowing the elbows to stay close to the body. 

Then, push into the medicine ball to extend back up to the medicine ball plank position.

Perform this with the medicine ball on the ground or against the wall (see video).

Medicine Ball Push Up

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Chest & Tricep Superset 6

3 sets
20 steps to and from your starting position (40 steps total) = 1 set
controlled tempo
rest 45s in between sets

- Hold the dumbbells or kettlebells by your sides
- Roll your shoulders back, keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell or Kettlebell Farmer Carry

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

jeannie

Lydie

Leslie

W1/D0 🎉 Block 6 - Introduction

Naoual

W1/D1 Cardio

Holy man! This got my legs burning and my heart pumping.

Cherrie

Cable sit squat!!! Whoa that was a challenge but love the variety this app offers!! 💕💪🏋️‍♀️

Teresa

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Wow….those pushup variations got me. I am just finally doing 10 normal pushups on the ground. Those banded and medicine ball variations were killers

Kimberly Yamamoto

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

W1/D3 Cardio

I’m looking forward to feeling my glutes tomorrow!

Karen

Wanda 

April

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Definitely feeling it in my oblique’s! 🙌🏻

Jennifer

Bonnie McDonald

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

W1/D5 Cardio

Suzy

W1/D6 Cardio

Holy split deadlifts!
Butt on fire! 🔥😀

Great.  Intimidated to do landmine hip thrusts, used dumbbell…I’ll work on that.😏

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

Sarah

Messy, but complete.🥴. I think I’m a bit tired & perhaps undernourished today.  I’ll get myself together for the next one.🫣

W2/D1 Quad Focused (RPE 8)

Great!  I love that cardio is included in my workouts…and although I didn’t really get my heart rate up walking, it’s a reminder to move.  
Thank you!!🤗

W2/D2 Cardio

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

W2/D3 Cardio

On the days I don’t want to start, I challenge myself for a PR - and once again, I DID IT!!

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

Good.  Seeing some muscle popping🤭 & I don’t think I’m ever going to be good at pull-ups🫠.

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

W2/D5 Cardio

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

First level 2 walk with 12# weighted vest - loved it!

Michelle

W3/D1 Cardio

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

I had to decrease weight after 5 weeks of traveling and no gym time, but it is so good to be back!

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

W3/D3 Cardio

Single arm landmine presses are 😭😭😭

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

First time at the gym vs training at home. Loved it!! 💪🏼💪🏼💪🏼

Enji

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

W3/D5 Cardio

W3/D6 Cardio

Good…body is tired today, but I lower weight & still felt a challenge.

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

W4/D3 Cardio

Challenging…landmine presses are hard.🥴

W4/D3 Glutes & Shoulders (RPE 9)

W4/D4 Active Rest Day

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

W4/D5 Cardio

W4/D6 Cardio

I Love This Block and D6
Deadlifts my fav!! 💕🥳🎉👍🏋️‍♂️

It took me forever to finish block 6, due to travel and illness but finished strong today! 
Can’t wait for block 7 tomorrow 🤗

W4/D6 Hamstrings & Glutes (RPE 9)

Took a long walk & listened to your IG live with Ciara Foy…good stuff!!🤗

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

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