Name: Playbook - Claire Thomas - W2/D1 Chest + Biceps
Uploaded: 2024-04-29T18:26:44.112Z
Duration: 50 min
Description: W2/D1 Chest + Biceps

Would love to have more variance from last week’s workout.

Ashley Money

If you want to throw up 🤮, it’s good, right!

Sandra

David

46 min to complete. She was a doosie! Loved adding in the quick cardio.

Jennifer

Terri

Kacy

Quite the workout..   glad I decided to go to the gym and not go back to bed.

Linda

That quick cardio really elevates this workout!

Brett Keenan

Henriette

Adrian

My first quick cardio additions and I’m absolutely dripping. I did high knees, two rounds of jumping jacks, and two rounds of jumping squats. This workout absolutely kicked my chest and bi’s last week so let’s see how I feel after today. 🤭⚰️😮‍💨

Brittany

Wendy

Karin

Loving the addition of the QC.
My heart rate is noticeably up!

Cecelia

Tiffany

The last set went so much better this round. All chin up were not assisted 💪🏻

Taylor

Brette

Amanda

Monique Gillette

Loved that! I really felt the incline DB chest press working my upper delts 💪 The 30 sec cardio was a good dynamic (pun intended) 😁

Micky

Love the quick cardios, they change the whole workout dynamic

Kevin Gonzalez

Tracy

Monica

That added cardio is killer at the end of these!!

Savanah

Those chin ups and push ups at the end push my mental state every time. 

Here we go week 2 💪!!

Loved having cardio mixed in after each set.

Julie

Sneaky hard, felt like a hiit workout with the quick cardio. I did jump rope, jump squats, skaters and dumbbell skier swings with 12 pounds…sweaty mess but done in 45 minutes

Tricia

Jaclyn

I’m loving how my body and mind feel after these workouts!

Alyssa

That was intense.. managed the strict chin ups but in two sets 4-4

laura

Nina

Alvaro

Kayla

Ran a mile before this in place of the 30 second cardio!!

Chelsy Pena

Raquel

Porche

Kaitlyn

Nikki

Meagan

Happy week 2! I hope you loved week 1, because you’ll be repeating the same workouts this week! 👊 However, there’s a spin this time. I’ve added what I call “quick cardio” or, “QC,” to the end of each superset. Now, each circuit is called a Tri-Set” because you’ll have 3 total exercises to complete back to back each round.

You’ll get to choose from a list of quick cardio exercises, which you will perform immediately after you finish the second exercise in each circuit. Please refer to the “Quick Cardio” video for more information. You’ll find this once you begin the workout. 

Try your best to increase your weights & intensity this time around! 

Let’s work hard, be nice & get better together!

💛Claire

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest between rounds. 

I recommend bringing the DBs over to your bench. Sit on the same bench you use for bench press when you perform your bicep curls.

- 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

*12 reps each arm

- Sit on the same bench you just used for bench press
- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

DB concentration curls

I define quick cardio (QC) as a quick burst of a bodyweight movement (10-20 reps or 30 seconds) in between sets of a strength training workout.

Take your pick from this list of exercises, or come up with your own QC:

•Jump squats
•Jump lunges
•Burpees
•Box jumps
•V-Ups
•Tuck jumps
•Jump rope/double unders
•High knees in place
•Jumping jacks
•Plank jacks 
•Skiers
•Mountain climbers
•Commandos
•Other

Adding QC between sets is my favorite way to maximize training time & efficiency. You will keep your heart rate up without hindering your weight training goals to build lean muscle. You’ll get time to recover between sets, so you’ll still have the energy to lift heavy & maintain good form. Integrating QC could also help you bust through a plateau because of the metabolic disturbance that it places on your body. In other words, your body will become uncomfortable & THAT is when results happen! 🙌

You can mix up the QC during your workout & pick different exercises each round if you’d like. I personally like to stick to just one or two QC exercises over the course of one workout. 

It is important to choose QC that won’t hinder the weight training portion of the workout So, on chest day you wouldn’t want to choose push-ups as your QC, but maybe jump squats instead. You don’t want to over fatigue your muscles, but instead focus on spiking your heart rate.

Quick Cardio

Tri-Set 1

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest between rounds.

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB chest flies

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

Tri-Set 2

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

DB incline chest press

- Seated at an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench DB curls

Tri-Set 3

MODIFICATION - incline or regular push ups 

- Elevate your feet onto a bench
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push ups

MODIFICATION - use an assisted pull up machine or band

- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

Tri-Set 4

W2/D1 Chest + Biceps

Sarah

Getting Started

Erica Brewer

Day 1 back to this so when I go to the gym I’m more consistent in following a program. Had to go down to 75lb on bench press from my 95-100 in gym. It just hits different there with friends. 😩

W1/D1 Chest + Biceps

Ashley

More reps is all - or more leg incorporated :)

My shoulders are on 🔥from the plate drivers!!!! 😅

Germaine

W1/D2 Legs + Shoulders

Did a 30 min spin class for my HIIT today 🚴👏🏼

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

Tasha

Awesome full body workout! Added to the core challenge! ❤️💪

W1/D5 Full Body

Emma

W1/D6 LISS + Core

W1/D7 Rest Day

My muscles will be sore tomorrow.  My mind will be ecstatic.

Danielle

W2/D2 Legs + Shoulders

W2/D3 HIIT + Core

The quick cardio really intensifies these workouts. Triceps are my least favorite thing to train but man Claire, I’m drenched today

W2/D4 Back + Triceps

Ashley Jennings

Added a 2 minute wind trainer bike to the end of each round, staying above 250 watts. Good one!

Jamie

W2/D5 Full Body

Core challenge workout and low intensity cardio on treadmill. 2.5 miles

W2/D6 LISS + Core

Jenn Watkins

W2/D7 Rest Day

I’m gonna hurt tomorrow, but it will
Feel SO good!

Brian Trammell

W3/D1 Chest + Biceps

Brett

W3/D2 Legs + Shoulders

Burpee /sprint circuit. Then 500 rep circuit

25 min of sprints and devils presses. Sweaty and ready for the day! (A shower first) 😉

W3/D3 HIIT + Core

❤️‍🔥❤️‍🔥❤️‍🔥💪🏼💪🏼💪🏼

Leah

Not sure I under the form on the medicine ball tri push ups
I felt it was targeting my chest in the middle of the pecks

Marc

W3/D4 Back + Triceps

Maria De La Torre

W3/D5 Full Body

8 mile run with my unit on President's Day!

Merritt

W3/D6 LISS + Core

W3/D7 Rest Day

Marissa

Felt strong - minor up level on weights. Had to switch to DBs since cable machine was being used. Biceps are toast!

W4/D1 Chest + Biceps

Today was ROUGH. I was legit looking forward to it and I was hurting. Back squat PR @ 135 🍑🔥

W4/D2 Legs + Shoulders

W4/D3 HIIT + Core

Eugenia

W4/D4 Back + Triceps

That was hard! Definitely longer than 45 minutes. 25 reps of anything at one time is challenging, but I love a good challenge! Great sweat for sure!

Krista

W4/D5 Full Body

A rare nice April day in Michigan so I threw my weight vest on and went for a 5 mile walk/jog!

W4/D6 LISS + Core

W4/D7 Rest Day

W5/D1 Chest + Biceps

Allison

W5/D2 Legs + Shoulders

W5/D3 HIIT + Core

Maximo

W5/D4 Back + Triceps

W5/D5 Full Body

W5/D6 LISS + Core

W5/D7 Rest Day

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

W6/D1 Chest + Biceps

Came back to this after my leg day in the gym, skipped first set but I am still dripping after. 👌🏼😮‍💨

W6/D2 Legs + Shoulders

Pushed through but wasn’t feeling it today

W6/D3 HIIT + Core

Such a gratifying pump showing me my hard work. 🥹🤌🏼

W6/D4 Back + Triceps

My heart is so heavy that this was the last lift of Gym Body 2.0. I loved this program and see such a difference in my body from 6 weeks ago. 😮‍💨👏🏼💪🏼🔥

W6/D5 Full Body

Not quite low intensity but I had good intentions

W2/D1 Chest + Biceps

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