Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-03-19T22:21:32.223Z
Duration: 60 min
Description: #2 upper body | PUSH

sami

You’ll need the following 
- a bench 
- dumbbells 
- cable machine 
- cable rope attachment 
- cable single handle attachment

Complete 5 push ups then hold a high plank for 10 seconds and repeat 3x as one set

Push up to 10 sec high plank hold

Dumbbell bench press

You’ll need the following 
- a bench 
- dumbbells

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- begin seated in a bench 
- slightly bend over

Bent over dumbbell fly

Superset #1

You’ll need the following 
- dumbbells 
- a bench

- Grip the dumbbells and maintain a neutral wrist position with your wrists in line with your forearms
- Push outward to full extension
- Pause briefly at full contraction then return to starting position

Dumbbell incline chest press

- lying flat on bench 
- bring dumbbells from overtop of your chest to back and over your head 
- keep arms incline with your ears

Lying tricep extension

Superset #2

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

Cable ab crunch

Superset #3

- hold the dumbbell above your head 
- rotate the dumbbell in a counterclockwise circle around your head 
- then rotate in a clockwise rotation 
- complete 8 reps each way

Dumbbell around the world

Dumbbell ab tucks

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

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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