Name: Playbook - Caroline Drury - W4/D2 Chest, Triceps & Core (RPE 9)
Uploaded: 2025-10-13T05:51:06.297Z
Duration: 45 min
Description: W4/D2 Chest, Triceps & Core (RPE 9)

Oh man…..those planks!!!!!! Got it done!!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

Deb Stanton

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; 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 - Incline Diamond Push-Up
10-12 reps
controlled tempo
Rest 30s then go onto B

B - Bodyweight - Tricep Extension
10-12 reps
controlled tempo
60s rest, then got back to A

Repeat this superset 3 to 4 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

Bodyweight - Incline Diamond Push-Up

To perform bodyweight tricep extensions against a wall or a bar on a rack (as in the video) stand facing the wall/bar with your arms extended and hands placed shoulder-width apart on the wall. 

Keep your body straight, bend your elbows, and lower your chest toward the wall/bar. 

Push through your palms to straighten your arms and return to the starting position, engaging your triceps (the back of the arms) throughout.

Bodyweight - Tricep Extension

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)

Can’t believe I’m at block 9 … can I do it?  Eek! 🤣

Doris

W1/D0 🎉 Welcome to Block 9!

W1/D1 Cardio

Yay!!! Love this workout!  🏋️‍♀️ love how my quads are getting stronger!!!

Split squat followed by sissy squats. Yikes🔥🔥🔥🔥

Lisa B🇨🇦

W1/D1 Quad Focused (RPE 7)

W1/D2 Cardio

Oh wow!  Tortuous plank and dead bug!!! My weak abs are really in need of these two…even if they’re hard!!!

I use to be…I can’t believe I can do this!!!  Now I’m a I can believe I can do this!!!  Love the workouts Caroline has put together!  I’m getting stronger every week and look forward to what’s next!

Nancy 

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

W1/D3 Cardio

Those 6ways are definitely no joke  Enjoyed this w/o !!😅

Polly

Love these workouts and the video demos of each move. So helpful and motivating. It is like I am working out with Caroline in real time.

Bonnie McDonald

This is a great routine Caroline!  Love it!! 💗

W1/D3 Glutes & Shoulders (RPE 7)

W1/D4 Active Rest Day

Rhona 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇨🇦

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

W1/D5 Cardio

Went for a run..🏃‍♂️ Week 2, Day 2 of running app

W1/D6 Cardio

Not my best workout after little sleep. Glad I showed up and did my best.

W1/D6 Hamstrings & Glutes (RPE 7)

I ran today on the Rail Trail with my puppy dog! So I decided to switch my workouts and take an active rest day today

W1/D7 Active Rest Day

W2/D1 Cardio

Grateful for modifications and a community here encouraging me to be consistent regardless of modifications needed.

Those split squats! Still hard but really good form today🏋️

Yay!  Quads getting stronger !!🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️

W2/D1 Quad Focused (RPE 8)

Call me cyclehappy! Let's ride! 🚵‍♀️

Kathy McCabe

W2/D2 Cardio

Shakey arms!!! Yes!! 💪 💪💪💪💪💪💪💪💪💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️

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

W2/D3 Cardio

Fabulous as ALWAYS. Your program works! Thank you-❤️

Julie

Karen Kay 🇺🇸

W2/D3 Glutes & Shoulders (RPE 8)

W2/D4 Active Rest Day

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

W2/D5 Cardio

28 min weight-loss program -1.0 to 3.0 inclines ✅

W2/D6 Cardio

W2/D6 Hamstrings & Glutes (RPE 8)

50 minute mountain walk 😁🚶‍♀️💗

W2/D7 Active Rest Day

W3/D1 Cardio

Really didn’t feel like working out AT ALL, so I decided to do the day 1 quad focused workout because I like it!  Yay me!  I got it done!!!🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️

I love quad day!!! 🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️🏋️‍♀️❤️❤️❤️❤️

W3/D1 Quad Focused (RPE 8.5)

W3/D2 Cardio

Wow!  Those dead bugs and planks are killers but I got them done!!!

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

W3/D3 Cardio

I feel great with the strength I now have not only physically but mentally 💪💕Thank you Caroline for such an amazing and powerful app🏋️☮️🏋️

Rosemarie

W3/D3 Glutes & Shoulders (RPE 8.5)

W3/D4 Active Rest Day

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

W3/D5 Cardio

Went for a run!  🏃‍♀️ week 3, day 2 of the Just Run app!!! I’m really loving running again!!!

W3/D6 Cardio

W3/D6 Hamstrings & Glutes (RPE 8.5)

W3/D7 Active Rest Day

W4/D1 Cardio

Had better balance with the split squats but my quads are still🔥🔥

W4/D1 Quad Focused (RPE 9)

W4/D2 Cardio

W4/D3 Cardio

Yay!  I got it done even though hip thrusts and 6 way shoulder complexes are definitely NOT my favorite!!! I know how great they are for building muscle and that comes first!!!!

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

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