Name: Playbook - Christina Stephenson - W1/D3 Sep20 — Chest, Triceps
Uploaded: 2024-01-17T23:24:36.415Z
Duration: 65 min
Description: W1/D3 Sep20 — Chest, Triceps

Happy Wednesday!

Welcome to the first push day of this new split. I would encourage you to use the tracking feature to track your weights as we continue through the weeks.

Click “Start Now” to get into the workout.

Rep Range: 6-8R
Modifications: dumbbell chest press

Bench Press

Rep Range: 8-10R
Modifications: flat bench or floor neutral grip chest press

Incline Neutral Grip Chest Press

Rep Range: 10-12R
Modifications: band chest fly OR cable chest fly

Dumbbell Chest Fly

Reps: 8R
Modifications: the higher the incline the less weight you push (adjusting the bar height on a rack works well for this) OR kneeling push-ups

Incline Push-ups

Rep Range: 10-12R
Modifications: one dumbbell hex press OR neutral grip dumbbell chest press

*press dumbbells into each other throughout the entire motion and focus on elbows driving down to hips, not dumbbells moving down — they will move down because the elbows are moving*

Dumbbell Hex Press

Rep Range: 6-8R
Modifications: bench tricep dips

Banded Tricep Dips

Rep Range: 12-15R
Modifications: one dumbbell overhead tricep extensions

Dumbbell Skullcrushers

W1/D3 Sep20 — Chest, Triceps

Sheryl

W1/D1 Sep18 — Glutes, Hamstrings

W1/D2 Sep19 — Back, Biceps

W1/D4 Sep21 — Quads, Calves

W1/D5 Sep22 — Shoulders, Back, Chest

W1/D6 Sep23 — Full Body

Was still feeling the glute burn from last week 😊👌🏼

W2/D1 Sept25 — Glutes, Hamstrings

W2/D2 Sep26 — Back, Biceps

W2/D3 Sep27 — Chest, Triceps

W2/D4 Sep28 — Quads, Calves

W2/D5 Sep29 — Shoulders, Back, Chest

W2/D6 Sep30 — Full Body

W3/D1 Oct2 — Glutes, Hamstrings

W3/D2 Oct3 — Back, Biceps

W3/D3 Oct4 — Chest, Triceps

W3/D4 Oct5 — Quads, Calves

W3/D5 Oct6 — Shoulders, Back, Chest

W3/D6 Oct7 — Full Body

Happy Thanksgiving! Thanks for the workout!

W4/D1 Oct9 — Glutes, Hamstrings

W4/D2 Oct10 — Back, Biceps

W4/D3 Oct11 — Chest, Triceps

W4/D4 Oct12 — Quads, Calves

W4/D5 Oct13 — Shoulders, Back, Chest

W4/D6 Oct14 — Full Body

W5/D1 Oct16 — Glutes, Hamstrings

W5/D2 Oct17 — Back, Biceps

W5/D3 Oct18 — Chest, Triceps

W5/D4 Oct19 — Quads, Calves

W5/D5 Oct20 — Shoulders, Back, Chest

W5/D6 Oct21 — Full Body

W6/D1 Oct23 — Glutes, Hamstrings

W6/D2 Oct 24 — Back, Biceps

W6/D3 Oct25 — Chest, Triceps

W6/D4 Oct26 — Quads, Calves

Happy almost weekend! Done and done 💪🏼

W6/D5 Oct27 — Shoulders, Back, Chest

W6/D6 Oct28 — Full Body

W7/D1 Oct30 — Glutes, Hamstrings

W7/D2 Oct 31 — Back, Biceps

W7/D3 Nov1 — Chest, Triceps

W7/D4 Nov2 — Quads, Calves

W7/D5 Nov3 — Shoulders, Back, Chest

W7/D6 Nov4 — Full Body

W8/D1 Nov6 — Glutes, Hamstrings (Deload)

W8/D2 Nov 7 — Back, Biceps (Deload)

W8/D3 Nov8 — Chest, Triceps (Deload)

W8/D4 Nov9 — Quads, Calves (Deload)

W8/D5 Nov10 — Shoulders, Back, Chest (Deload)

W8/D6 Nov11 — Full Body (Deload)

W1/D3 Sep20 — Chest, Triceps

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