Name: Playbook - Chloe Trca - #2 upper | PUSH
Uploaded: 2024-03-19T22:21:32.293Z
Duration: 45 min
Description: #2 upper | PUSH

You’ll need the following 
- a bench 
- dumbbells 
- cable machine 
- long resistance band
- tricep dip bars

Dumbbell bench press

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

You’ll need the following 
- bench 
- dumbbells

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

- Raise your arms simultaneously just a couple inches out to each side and pause.

- Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming an “I” “Y” and "T" “shape. 

- Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides.

- perform each variation continuous, 7 reps each X 3 varying = 21’s

Dumbbell I’s, Y’s, and T’s (21’s )

Superset #1

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

#2 upper | 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 | PUSH

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