Name: Playbook - Christina Stephenson - Day 3: Chest, Triceps
Uploaded: 2024-01-18T00:17:54.320Z
Duration: 65 min
Description: Day 3: Chest, Triceps

Great start this week to the new year! 💪🏼

Sheryl

Warm-up: upper body warm-up (see warm-up tab)

Focus: increasing bench press, tricep dips and pushup strength

Reps: 6R
Modification: dumbbell chest press

Bench Press

Reps: 5R
Modifications: banded or machine tricep dips OR bench tricep dips OR dumbbell skullcrushers (if your shoulders don’t love the dip movement)

Tricep Dips

Reps: 5R with 30 seconds rest 
Modifications: incline push-ups (on bench or use squat rack and adjust height to one that is appropriate for you) OR full pushup on the way down into kneeling pushup on the way up OR kneeling push-ups

Push-ups

Reps: 3-5R heavier weight right into 5R lighter weight (25-50% of the initial weight)
Modifications: no drop set (keep all 10R the same weight OR flat bench hex press OR landmine hex press

Incline Dumbbell Hex Press (Drop Set)

Reps: 8-10-12-15R (adjust weight as reps increase)
Modifications: dumbbell or banded chest fly

Cable Chest Fly

Reps: 10R with slight pause at the end of each rep
Modification: banded tricep pushdown

Rope Tricep Pushdown (Regular Tempo)

Reps: 20R quick tempo (but still full lockout at the bottom)
Modifications: banded quick temp tricep pushdowns

Day 3: Chest, Triceps

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