Name: Playbook - Chloe Trca - #2 Upper Body | PUSH
Uploaded: 2024-05-07T20:12:18.539Z
Duration: 45 min
Description: #2 Upper Body | PUSH

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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell press

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 #1

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

Single arm cable shoulder press

- grip handle with one hand 
- begin movement at hip and hinge elbow in an upward movement to your shoulder 
- release back down to hip

Hip to shoulder cable raise

Superset #2

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch
- complete listed reps for each arm

Mid Cable fly

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Core finisher circuit

#2 Upper Body | PUSH

#5 Full Body

#4 upper body | PULL

#3 lower body | hammies & glutes

#1 lower body | glutes & quads

#4 Upper Body | PULL

sami

#3 Lower Body | Glutes & Hammies

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#1 lower body | glutes & hammies

Full Body

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

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

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

Madi

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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