Name: Playbook - Chloe Trca - #4 upper body | PUSH
Uploaded: 2024-03-19T22:21:31.539Z
Duration: 60 min
Description: #4 upper body | PUSH

Sarah

You’ll need the following 
- barbell bench press 
- cable machine 
- a bench
 - plate or dumbbell

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

Barbell Bench Press

You’ll need the following 
- cable machine

Single arm cable shoulder press

- grip handle with one hand 
- begin movement at hip and hinge elbow in an upward movement to your shoulder 
- release back down to hip

Hip to shoulder cable raise

superset #1

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

Cable ab crunch

Superset #2

You’ll need the following 
- a bench 
- dumbbells

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

Dumbbell hang cleans

Bodyweight Tricep Dips

Superset #3

You’ll need the following 
- bench 
- a dumbbell / small plate

Incline Plyometric Push Ups

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

Finisher superset

#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