Name: Playbook - Chloe Trca - #4 upper body | push
Uploaded: 2023-01-16T05:26:12.917Z
Duration: 75 min
Description: #4 upper body | push

You’ll need the following 
- dumbbells 
- a bench 
- cable machine 
- handle attachment 
- resistance band

Dumbbell bench press

You’ll need the following 
- a barbell 
- tricep/ pull up bar machine

Barbell Push Press

Tricep dips

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 
- handle attachment 
- resistance band

Low Cable Fly

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

superset #3

Single arm cable shoulder press

#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!

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

More workouts from Chloe Trca