Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2024-04-03T15:56:46.229Z
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

- 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

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

Wendy

W1/D0 🎉 Block 7 - Introduction

W1/D1 Cardio

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

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

W1/D3 Cardio

Awesome workout! Arms and buttocks are feeling it today! 👍🏻💪

Arlis

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

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

W1/D5 Cardio

W1/D6 Cardio

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

W1/D6 Hamstrings & Glutes (RPE 7)

W1/D7 Active Rest Day

W2/D1 Cardio

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

When will bench dips ever get easier ?! 😅

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

Arms and shoulders on fire  🔥.  Awesome workout!

4 sets are exhausting, shoulders especially on 🔥!! 💪🏼💪🏼

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

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