Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2023-01-16T05:25:33.526Z
Duration: 75 min
Description: #2 upper body | PUSH

You’ll need the following 
- a barbell 
- incline bench 
- cable machine 
- dumbbells 
- a bench

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Dumbbell bench 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 
- dumbbells 
- a bench

SA Seated Db Arnold Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
- complete listed reps per arm

Dumbbell tricep kickbacks

Superset #1

You’ll need the following 
- cable machine

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

- 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 )

#2 upper body | PUSH

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#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

More workouts from Chloe Trca