Name: Playbook - Chad Hackman - Chest and Triceps
Uploaded: 2022-05-06T17:48:19.385Z
Duration: 65 min
Description: Chest and Triceps

1mor

Melissa Flanagan

As you lower the weights down towards your shoulders, try not to go too wide. Stay right in front of your shoulders and touch the weights together at the top of the movement.

Flat Dumbbell Bench Press

Adjust your seat so that elbow of the handle is in line with your shoulders. If you don’t have access to a machine like this you can substitute with any chest press machine or incline dumbbell bench press.

Incline Machine Press

Your arms should be straight out to your sides with a slide bend in the elbow. Only allow your hands to come back in line with your shoulders, never behind.

Seated Machine Chest Fly

Chest Superset

BOSU Pushups

Lying Dumbbell Tricep Extension
Straight Bar Pressdown

Keeping your elbows pointing straight up to the sky, slowly lower the weights towards your shoulders, breaking 90 degrees.

Lying Dumbbell Tricep Extension

Start with an overhand grip with your thumbs on top of the bar. Keeping your elbows tight to your sides, press the bar down until your arms are fully extended. Break 90 degrees when you come back up.

Straight Bar Pressdown

Tricep Superset

Stability Ball Planks
Med Ball Russian Twists
Hanging Knee Tuck

Keep your chest up off the ball and form a 90 degree angle from your wrists, elbows, and shoulders. Keep that core tight the entire time.

Stability Ball Planks

For a modification you can keep your feet on the ground.

Medicine Ball Russian Twists

Bring those knees up as high as you can for the desired amount of repetitions.

Hanging Knee Tuck

Core Circuit

Chest and Triceps

Legs and Core

Back and Biceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Beth

Week 1 Day 3

Thanks for helping me make modifications on the HIIT.

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Chest and Triceps

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