Name: Playbook - Chloe Trca - #3 upper body | PUSH
Uploaded: 2023-01-16T05:25:19.772Z
Duration: 70 min
Description: #3 upper body | PUSH

Nicole

You’ll need the following 
- barbell bench 
- bench 
- dumbbells 
- cable machine 
- pec deck machine
- resistance band

Barbell Bench Press

- 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

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

- 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

Superset #1

- Place the cable fly handles on the highest notches.
- Take a handle in each hand.
- Step out with your right foot forward so that your feet are in a staggered stance.
- With your elbows slightly bent pull the handles forward and together meeting in the center of your chest.
- Bring your hands back to starting position.

High 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 #2

You’ll need the following 
- pec deck machine
- resistance band

- 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

- 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

#3 upper body | PUSH

#5 Full Body

#4 Upper Body | PULL

#3 Lower Body | Glutes & Hammies

#2 Upper Body | PUSH

#1 lower body | quads & glutes

#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

#2 upper body | PUSH

#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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