Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-03-19T22:21:32.258Z
Duration: 45 min
Description: #2 upper body | PUSH

You’ll need the following 
- long resistance band 
- a bench 
- dumbbells

- 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)

You’ll need the following 
- a bench 
- dumbbells

Dumbbell bench press

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

Superset #1

You’ll need the following
- long resistance band 
- a bench 
- dumbbells

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

Banded push ups

Incline Plyometric Push Ups

Complete exercise each side for the listed time

Dumbbell static hold knee drive

Superset #2

- Place the cable fly handles on the highest notches.
- Take a handle in each hand.
- Step out with your right foot forward so that your feet are in a staggered stance.
- With your elbows slightly bent pull the handles forward and together meeting in the center of your chest.
- Bring your hands back to starting position.

High cable fly

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

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

#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