Name: Playbook - Chloe Trca - Upper body | PUSH
Uploaded: 2024-03-19T22:21:32.111Z
Duration: 45 min
Description: Upper body | PUSH

Love Chloe’s workouts. After taking too much time off of the gym, I love that I can pick up on the week that is posted like normal. The best!

Hailey Richards

You’ll need the following 
- a seated shoulder press 
- chest press machine 
- cable machine
- cable machine 
- single handle cable attachment
- dip bars

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

Banded push ups

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

Seated chest press

You’ll need the following 
- cable machine 
- cable 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

- Place the cable fly handles on the highest notches.
- Take a handle in each hand.
- Step out with your right foot forward so that your feet are in a staggered stance.
- With your elbows slightly bent pull the handles forward and together meeting in the center of your chest.
- Bring your hands back to starting position.

High cable fly

Superset #1

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

- 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

- 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

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.

Upper body | PUSH

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