Name: Playbook - Chloe Trca - #2 upper body | PUSH
Uploaded: 2024-04-22T17:37:12.664Z
Duration: 45 min
Description: #2 upper body | PUSH

You’ll need the following 
- tricep dip bars / assisted tricep dip bars 
- barbell 
- a bench 
- dumbbells 
- cable machine
- single handle attachment 
- cable rope attachment

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Barbell Push Press

You’ll need the following 
- a bench 
- dumbbells

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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 #1

You’ll need the following 
- dumbbells 
- a 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

- Start holding a dumbbell
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbell above your shoulders
- complete the listed reps for each arm

Dumbbell hang cleans

Superset #2

You’ll need the following 
- cable machine

Low Cable Fly

- 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 #3

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 #4

- begin lying down 
- bring chest up while reach to one to work the alternating foot 
- reach until v position / hand is touching toe 
Complete listed reps for each side

Alternating toe tap v-ups

#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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