Name: Playbook - Chloe Trca - #4 Upper Body | PUSH
Uploaded: 2024-03-19T22:21:31.573Z
Duration: 65 min
Description: #4 Upper Body | PUSH

Madi

Always a workout I can rely on making me work 🥵🤙🏼

Steph eddy

You’ll need the following 
- bench press 
- dumbbells
- cable machine 
- single handle cable attachment 
- cable rope attachment

Barbell Bench Press

Dumbbell floor to press

Alternating weighted diagonal v-up

Superset #1

You’ll need the following 
- cable machine 
- cable rope attachment

- 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

Single arm cable bent over cable pull

Superset #2

You’ll need the following 
- cable machine 
- rope cable attachment

Use the rope attachment on the cable machine 
- begin at a 90 degree and extended arms down

Cable tricep push down

- 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

Take minimal rest between each fly variation. 

Complete both arms before moving onto the next variation.

Low Cable Fly

Mid Cable Fly

High cable fly

Cable Fly (Tri-Set)

#4 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!

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.

#4 Upper Body | PUSH

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