Name: Playbook - Claire Thomas - W1/D3 Chest & Triceps
Uploaded: 2024-04-26T18:27:28.252Z
Duration: 45 min
Description: W1/D3 Chest & Triceps

The supersets with pushups made this workout extra 🔥🔥

Sabrina

That was a spicy workout! I can’t feel my arms in the best way possible

Lilith

Hannah 

Getting my feel good on!!💪🏻🫶🏻

Erica Brewer

Gabby

Great🤟🏼🤟🏼🤟🏼 I just couldn’t do an exercise because the machine was occupied every time and I didn’t know an alternative.

Tere

Deo Miranda

🔥🔥🔥. Arms and jello and I love it!!!

Katy

Wow. In the best way possible. Hoping the DOMs is less intense with this day. After the back/shoulders I had a hard time for almost 3 days 😳😅❤️‍🔥

Jane

I feel so weak!!! It’s a START. Let’s get it! Bench = bar + 5 each side , dips 2x25

Christine

Sarah

I always press the wrong star !!! lol it was fire thank you!!! 5 stars

Andrea

Great workout. Got a good chest pump from it

Aundra

Marina

Going from 3 days lifting “Your 24” program to 5X/wk has been GOOD but a BRUTAL Stewngth and NRG zapping adjustment! All done except 1/3 set plate push-ups and final Bench dips (20 in 30 sec’s)

Doug Coppess

Alyssa

Ben Irons

Kelsey

Love this one! Got it done today 👏🏻

Brittany

So good! Literally dropped on the floor doing the last couple dips 🤣💪

Michael

Phew…….. that was great 😮‍💨💪

Tilde Rodsten

Do not ask me to lift anything 😂😂🦾🦾🦾

Eloise

Dawn

Elizabeth

Rebekah

Aimi

Nikki

very good, push ups are hard for me right now so that was difficult

marin

Chelsy Pena

Definitely kicked my butt! Such a great workout though!!!

Brooks

Erica Pacholewski

Yeraldi

Krista

I’m so jello like it’s not even funny 😭😂

Tammy

Claire

Lindy Horne

Definitely weaker than I thought. Can’t wait to feel stronger on upper body

Laurel

Kimberly

I ignore top half of my body so this was a challenge and I loved it

Nicole

If you find my arms and shoulders send them back to me!!  OMG!

Linda

Omg, that was tough today! 😮‍💨 side note - my calves are super sore from yesterday 😂

Leslie Lee

Kimberly Stack

Olivia

Sydney

I’m a consistent 5-6 day a week lifter. This was the hardest chest workout I’ve ever accomplished.

Rochelle

Triceps are popping after this! 50 dips on the end killed me 🔥

Bettina

Erica

Day 3 - Chest & Triceps

Warm up: Before you begin, I recommend completing the Gym Upper Body Dynamic Warm Up 2, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

*MODIFICATION: DB Bench Press

-Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies - seated

*MODIFICATION: hand release push ups in knees

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace your hands back to the floor and press your chest off the floor back up to starting position

Hand release push ups

Superset 1

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Ez-bar narrow chest press

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the Ez-bar toward the top of your head
- Extend your arms back up to starting position

Ez-bar skull crushers

Superset 2

*MODIFICATION: on knees or remove the weight plate

- Start in a push up position with one hand elevated on a plate
- Lower your chest toward the ground as far as you can go
- Straighten your elbows to press back to starting
- Walk your hands to the opposite side and repeat

Alt. plate pushups

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

Superset 3

*MODIFICATION: bend knees

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

W1/D3 Chest & Triceps

Reagan Tenaglia

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Intro to the Gym Body Plan

Kyla

Can’t wait to see what this program can do for me!! I already love it!

Angela

W1/D1 Back & Shoulders

I didn't think there was enough there to have a full workout until I was working through the step ups and split squats...Legs are dead

Madison Jones

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

W1/D2 Legs & Core

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

W1/D4 Full Body HIIT

Targeted lots of different muscle groups! Any pieces I had never done before!

Chaya Perlman

W1/D5 Glutes & Biceps

W1/D6 LISS & Core

It’s my daughter’s dance night so a perfect time for a rest day!

W1/D7 Rest Day!

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Megan

Kami

W2/D1 Back & Shoulders

Natalie Daniels 

W2/D2 Legs & Core

Carrie Collette

Amazing workout. I did it at home today with dumbbells and bands and I felt the burn 😊

Lasheree Holness

W2/D3 Chest & Triceps

Did the med ball TABATA, oofta...burner after chest and Tris on Saturday.  

Happy Monday team!!!

W2/D4 Full Body HIIT

Hard but doable. Could only do 10 assisted chin ups for now.

Melissa

W2/D5 Glutes & Biceps

I did a 15 minute jog on the air runner, and a 45 minute 140 bpm walk on the air runner + 10 minutes of core.

W2/D6 LISS & Core

Had to take a rest day. My body is teaching me more and more. Basically just listening to it 🤣

I need this rest day… I woke up with pink eye in both eyes. It is SO painful 😫 I will try to be back on Tuesday!

W2/D7 Rest Day!

I am feeling the burn on this one great workout!!!

Melinda

W3/D1 Back & Shoulders

Tiffany

kassidy

Okay but I secretly loved that end little circuit

W3/D2 Legs & Core

D id this yesterday but my area of WV was hit hard and I didn’t have any internet or power to swipe complete

YES!!! Hotel gym sesh, let’s go👊🏻

W3/D3 Chest & Triceps

Forgot to swipe but did this yesterday! I made up my own

sarah

Amanda Dunn

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

Samantha Gonzalez

W3/D6 LISS & Core

Had to use my rest day early due to scheduling issues so I’m going to be hitting it hard the next week or so!

Rachel

Happy Easter! Perfect day to be with fam!

W3/D7 Rest Day!

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

W4/D1 Back & Shoulders

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

W4/D3 Chest & Triceps

W4/D4 Full Body HIIT

Freakin dead ☠️ but much needed this morning ✅

Agnes

W4/D5 Glutes & Biceps

I did this yesterday but just forgot to swipe on it 😭

Leticia

W4/D6 LISS & Core

Wow the 100 calf raises from 2 days ago have me wobbling.  I can’t even keep my legs straight! Long story long - I had to take a midweek break 🙃

Suzy Melo

Had to rest today. Came down with some nasty bug 🙄

W4/D7 Rest Day!

This one is a bit long than most.  Couldn’t finish in an hour.

Leona

Samantha

W5/D1 Back & Shoulders

W5/D2 Legs & Core

Hannah Marks

Holly

W5/D3 Chest & Triceps

I did,
Sprint burpee speedy circuit 
Week 6 day 2; 18 minute hiit
Week 6 day 4; speed intervals 
20 minute HIIT indoor cycle 
20 minute walk 

I finished with 5 minutes of sprint intervals!

16 min bodyweight tabata HIIT workout! A good short one today!

Jessica

W5/D4 Full Body HIIT

Split into 2 days with cardio both days!! 3 miles run

W5/D5 Glutes & Biceps

Core challenge for core and 3.7 speed on treadmill @incline of 2 for 40 minutes

Kacy

Jenn Watkins

W5/D6 LISS & Core

Shannon

W5/D7 Rest Day!

Chloe Linscott

Couldn’t do the whole routine due to time restrictions but got most of it done, love the upper body workouts

Danielle

W6/D1 Back & Shoulders

Led by stair master, followed by abs!!🥵

Holy moly the legs are on FIRE that pushed me to places I never knew I could go!

W1/D3 Chest & Triceps

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