Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-04-03T05:17:07.798Z
Duration: 45 min
Description: #2 upper body | PUSH

You’ll need the following 
- Machine shoulder press 
- cable machine 
- single handle cable attachment 
- rope cable attachment 
- dumbbell 
- long resistance band

Seated shoulder press (machine)

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch
- complete listed reps for each arm

Mid Cable fly

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 
- cable machine 
- resistance band

- 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

- 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

- place dumbbell over shoulder 
-  with opposite side leg drive your knee up to a 90 degree bend 
- engaging your core and stabilizing arm

Dumbbell static hold knee drive

Superset #3

- loop band around sturdy machine/ pole at shoulder level 
- begin with band place directly out in front of the center of your body 
- keeping your feet centered, twist shoulders and torso away from the pole making a 180 line with your arms and toros 
- slowly bring band back out front of you 
- maintain contraction through all reps

Banded ab twist

#2 upper body | PUSH

#5 Full Body

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#1 lower body | glutes & hammies

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#1 lower body | quads & glutes

#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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