Name: Playbook - Chloe Trca - #4 upper body | PUSH
Uploaded: 2024-03-19T22:21:31.427Z
Duration: 65 min
Description: #4 upper body | PUSH

Finally figured out the cable ab crunch🕺

Sarah

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

Complete 5 push ups then hold a high plank for 10 seconds and repeat 3x as one set

Push up to 10 sec high plank hold

- 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)

You’ll need the following 
- a bench 
- dumbbells

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Overhead weighted knee drives

Superset #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 #2

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 #3

#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

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