Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-03-19T22:21:32.178Z
Duration: 46 min
Description: #2 upper body | PUSH

It was amazing. Left my upper body shaking! 🫨

Tianna

You’ll need the following 
- seated barbell shoulder press 
- a bench 
- dumbbells 
- cable machine 
- cable rope attachments 
- a single handle cable attachment
- long resistance band

Barbell Push Press

Dumbbell bench press

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 #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 
- cable machine 
- cable rope attachment

- 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

Single arm cable bent over cable pull

Superset #3

You’ll need the following 
- resistance band

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

Banded push ups

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Superset #4

#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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