Name: Playbook - Claire Thomas - W2/D3 Chest & Triceps
Uploaded: 2024-02-02T19:19:09.012Z
Duration: 45 min
Description: W2/D3 Chest & Triceps

Carrie Collette

Aundra

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

Lasheree Holness

Chandler

Andrea lusk

Love love LOVED the tricep cable set! 🔥😍

Christine

Phil

Doug Coppess

Krista

Nikki

Wowza, I have never done cables like that, my triceps are crying 🤣😅

Brittany

Elisha

Eloise

Chelsy Pena

Patrycja Nanooch 

Aimi

My arms 💪🏻 are going to be sore tomorrow

Ashley

My endurance is getting better! I actually loved this. I was intimidated at first but I did it!

Tammy

Wish my arms always looked like how they do after this workout!

Claire

Johanne

Leslie Lee

Tove

Stacey

Natalie

Adrian Taves

Amanda Dunn

Erica Michelle

Stephanie

I was so sore from push ups haha!! Awesome!

Shannon

Samantha Gonzalez

Amber Roumiguiere

Erin

Saun

Megan Weis

Meghan

Morgan

Melanie

Porche

Michelle

Shoo! My upper body is on fire! Hope I have enough strength to pass out Halloween Candy 🤣

Kelly

Awesome!!! Finished with hiit workout. 😮‍💨🥵

Sheila

Suzanne adams

Amanda

Loving this Claire!!
I’ve been lifting for 22 years and this has sparked inspiration for me. Thank you!

Anna

Megan

Felt good to be working back into upper body. Still taking it light and easy to rebuild.

Kaitlyn

Week 2, 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

- In a seated position, hold the dumbbells with the ends pressed together, palms toward your face
- Press the dumbbells straight up
- Lower the dumbbells with control

DB front press

- Begin by lying on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press the dumbbells back up over your chest

DB chest press

- 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

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB narrow grip bench press

*MODIFICATION: incline push ups or push ups on knees 

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

Decline push up - bench

DB Circuit

*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

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep kickbacks

Superset

*8 each side 

- Start with your elbows bent to 90 degrees
- Pull the cable by extending your arm engaging your tricep
- Bend your elbow to return to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable tricep extension (no attachment)

*8 each side 

- Standing side on to the cable machine with your arm overhead, elbow bent to 90 degrees
- Extend your arm pulling the cable across, engaging your tricep
- Bend your elbows to return to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable side oh tricep extension (no attachment)

*8 each side 

- With the cable machine to your back, Hold the cable overhead
- Extend your arm engaging your tricep
- Bend your elbows to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm cable overhead tricep extension (no attachment)

Tri-set

W2/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

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

Angela

Hannah 

Loved it. The supersets were perfect together!

Jamie

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

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

W1/D3 Chest & Triceps

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

Did the cable hiit workout and oh man.. I am going to be sore!!!

W1/D4 Full Body HIIT

Loved this workout! I was very tired this morning so it was a little rough but it was amazing

W2/D3 Chest & Triceps

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