Name: Playbook - Caroline Drury - W4/D2 Home: Chest, Triceps & Core (RPE 9)
Uploaded: 2024-05-02T14:29:36.508Z
Duration: 45 min
Description: W4/D2 Home: Chest, Triceps & Core (RPE 9)

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

Incline Push Ups

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

3 sets
10-12 reps
controlled tempo
60 seconds rest

- 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

Bench 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 - Banded Chest 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

- Perform chest flies with the band around your back or anchored behind you

Banded Chest Flies

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 - 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 Home: Chest, Triceps & Core (RPE 9)

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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 

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W2/D6 Cardio

W2/D6 Home: Hamstrings & Glutes (RPE 8)

W2/D7 Active Rest Day

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W3/D1 Home: Quad Focused (RPE 8.5)

W3/D2 Cardio

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

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

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