Name: Playbook - Chloe Trca - #4 upper body | PUSH
Uploaded: 2024-03-19T22:21:31.443Z
Duration: 60 min
Description: #4 upper body | PUSH

Sarah

I LOVED the arm+ ab combo, fav push by far

Nicole

You’ll need the following 
- a seated chest press machine 
- dumbbells 
- a bench
-

Complete shoulder taps for 20 seconds and rest 10 seconds then do 20 seconds of plank up downs rest 10 seconds 

Complete that 8x through

- 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 high plank position 
- drop on side to a forearm plank and then drop the other arm 
- once in a low plank…reposition arm back to a high plank 
- repeat

High plank up downs

Warmup superset

You’ll need the following 
- a seated chest press machine

Seated chest press

You’ll need the following 
- dumbbells or a kettlebell 
- a bench

You’ll need the following 
- dumbbells or a kettlebell

Alternating kb swings

Bodyweight Tricep Dips

- 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

Dumbbell bench press

You’ll need the following 
- a bench 
- dumbbells

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands and bring dumbbell to the ground and repeat

Dumbbell clean and press (single)

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- 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

Circuit #2

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

Overhead plate hold leg lift

#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

#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.

#4 upper body | PUSH

Community

More workouts from Chloe Trca