Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-03-19T22:21:32.326Z
Duration: 60 min
Description: #2 upper body | PUSH

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

Dumbbell bench press

- 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

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

Low Cable Fly

- 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 #1

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

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset #2

You’ll need the following 
- dumbbells 
- bench

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- 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 #3

#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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