Name: Playbook - Chloe Trca - #3 Upper Body | PUSH
Uploaded: 2024-03-19T22:21:31.552Z
Duration: 60 min
Description: #3 Upper Body | PUSH

Sarah

That interval in the middle was something else! Great workout 😊

Steph eddy

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

Barbell Push Press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Elbow side plank crunches

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Circuit #1

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 
- cable rope 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

Cable ab crunch

Superset #2

1 rep = 1 Complete Dumbbell push up and 2 lateral raises

Dumbbell push up + lateral raise

Complete listed reps each side 
- raise leg opposite to arm holding dumbbell

Single arm dumbbell hold + leg lift

Superset #3

#3 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.

#3 Upper Body | PUSH

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