Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-03-19T22:21:31.828Z
Duration: 45 min
Description: #2 upper body | PUSH

Barbell Bench Press

Seated chest press

You’ll need the following 
- cable machine

- Position a cable at the lowest position possible and attach a single handle.
- Reach across your body and grab the handle with a neutral grip.
- Keep the elbow slightly bent and pull the handle across your body and raise laterally.
- Slowly lower the handle back to the starting position under control.

Cable lateral raise

- stand upright griping the cable 
- push cable down and bring back up to a 90 degree position 
- perform listed reps for each arm

Single arm cable tricep push down

Superset #1

You’ll need the following 
- a bench 
- dumbbells

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

Dumbbell hang cleans

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Superset #2

You’ll need the following 
- a bosu ball 
- dumbbells

Bosu ball knee drive push up

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands and bring dumbbell to the ground and repeat

Dumbbell clean and press (single)

Superset #3

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

#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

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