Name: Playbook - Chloe Trca - #2 upper body | push
Uploaded: 2024-03-19T22:21:31.487Z
Duration: 65 min
Description: #2 upper body | push

Sarah

Hannah

You’ll need the following
- bench press 
- seared shoulder press machine
- assisted pull-up machine / tricep dip bars
- pec deck machine
- dumbbells
- a resistance band

Barbell Bench Press

You’ll need the following 
- seared shoulder press machine
- assisted pull-up machine / tricep dip bars

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- keep your elbows close to your body 
- bend a a 90 degree angle 
- contract your triceps 
- extend your arms down as you exhale 
- move arms back up to sterling position

Tricep dips

Superset #1

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

- 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 
- a db / plate 
- a resistance band

- Hold plate above head 
- complete a marching movement driving knees up to 90 degree 
- while holding a solid core

Overhead weighted hold leg lift

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

Superset #3

#2 upper body | push

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#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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