Name: Playbook - Chloe Trca - #2 Upper Body| PUSH
Uploaded: 2024-03-19T22:21:31.662Z
Duration: 45 min
Description: #2 Upper Body| PUSH

You’ll need the following 
- seated barbell shoulder press 
- tricep dip machine 
- a bench 
- pec dec machine 
- dumbbells 
-  cable machine 
 -  resistance band

You’ll need the following 
- bench 
- dumbbells 
- tricep dip machine

Barbell Push Press

Tricep dips

Superset #1

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

Dumbbell bench press

You’ll need the following 
- a cable machine 
- single handle attachment

- place attachment on upper level 
- lean forward leading with one foot 
- have rope position above head 
- extend arms out toward ears

Cable overhead tricep extension

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset #2

You’ll need the following 
- resistance band 
- dumbbells

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Resistant Band Pull Aparts

Superset #3

#2 Upper Body| PUSH

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#5 Full Body

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#2 Upper Body| PUSH

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