Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2023-01-16T05:24:18.753Z
Duration: 75 min
Description: #2 upper body | PUSH

Loved!! Did it in prob 45 minutes before my class this morning

Emma

You’ll need the following 
- barbell
- incline bench press 
- dumbbells 
- a bench 
- cable machine 
- rope attachment 
- pec fly machine 
- resistance band

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell floor press

- 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 chest press

1 rep = 1 Complete Dumbbell push up and 2 lateral raises

Dumbbell push up + lateral raise

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

Superset #1

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

Use the rope attachment on the cable machine 
- begin at a 90 degree and extended arms down

Cable tricep push down

- 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

Superset #2

You’ll need the following 
- pec fly machine 
- resistance band

- behind with hand over your head 
- pull band apart and down behind your head 
- pull band to a 180 stretch behind head and release as you bring band back up over your head

Resistance band lat pull apart

- 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

#2 upper body | PUSH

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