Name: Playbook - Chloe Trca - #3 upper body | PUSH
Uploaded: 2023-01-16T05:25:07.237Z
Duration: 75 min
Description: #3 upper body | PUSH

You’ll need the following
- incline bench 
- a bench 
- dumbbells 
- a resistance band
- cable machine

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

Dumbbell bench press

You’ll need the following 
- dumbbells 
- a bench

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- 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 resistance band

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

Dumbbell hang cleans

- behind with hand over your head 
- pull band apart and down behind your head 
- pull band to a 180 stretch behind head and release as you bring band back up over your head

Resistance band lat pull apart

Superset #2

You’ll need the following 
- a cable machine

Single arm cable bent over cable pull

- 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

Cross cable fly

#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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