Name: Playbook - Chloe Trca - #2 Upper Body | PUSH
Uploaded: 2024-03-19T22:21:31.646Z
Duration: 45 min
Description: #2 Upper Body | PUSH

Sarah

You’ll need the following 
- dumbbells 
- a bench 
- kettlebell (optional could use dumbbell) 
- long resistance band

You’ll need the following 
 - dumbbell or med ball

Dumbbell star jump

Weighted sit up

Superset #1

Dumbbell bench press

You’ll need the following 
- a bench 
- dumbbells

- begin seated in a bench 
- slightly bend over

Bent over dumbbell fly

Incline Plyometric Push Ups

Superset #2

Alternating kb swings

- 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

Superset #3

- loop band around sturdy machine/ pole at shoulder level 
- begin with band place directly out in front of the center of your body 
- keeping your feet centered, twist shoulders and torso away from the pole making a 180 line with your arms and toros 
- slowly bring band back out front of you 
- maintain contraction through all reps

Banded ab twist

#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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