Name: Playbook - Claire Thomas - W3/D3 Chest + Triceps
Uploaded: 2024-12-17T21:13:47.885Z
Duration: 35 min
Description: W3/D3 Chest + Triceps

Tiffany

Sara

Shannon Torpey

Tara

Holy $hit that was a rough one, but a goodie 🔥🔥🔥

Lindsay

Chest & tri workout done ✔️
I only got through 1 round of the tri workout, and my left tricep would not stop cramping. 😳 
It was weird and kinda scary. My arm almost felt paralyzed...🤷‍♀️

Jena Laubscher

Solid! Definitely was feeling every bit of that because I'm pretty sore from the full body from yesterday lol

Meagan

Monique Gillette

Charlene

Rachel

Debbie Baumert

Lexlly Rivera

Jasmine McCandless

Rebecca

Oof this one stung 🐝 def will feel it tomorrow! 💪🏻

Sarah Bravo

Good one. Now I’m going to attempt to do a core work out.

Kristie

Carrie

Heather

Eleah

My shoulders are SINGIN’! That was tough and amazing! Thanks Claire! This is so fun!

Theresa

Anthony

Another deceptively challenging workout but I surprised myself with how far I’ve come with dips! Loved it

Angela B

Another day of feeling strong and arms like jello . 😂👊🏻👏🏻💪🏻😂

Amanda

Allison Henslee

Laurie Messer

Olivia Eisch

The bench exercises were really rough on my wrist, otherwise great workout!

Angie Nichols 

Mixed it up just a little bit one of my favorites

Jacquelyn

Makayla

Amanda B

Feels good to be back at it after some rest days. There are mixed feelings on the triceps only circuit, lol, but it was a solid pump!

Laura Marston

Karla

Monserrat 

Julia

Feeling strong and happy! This was a good burn

😳 that very last tricep push-up  had my falling on my face! 😅 got through it though and feeling a good pump 💪🏻

Nakiska

Megan

Emma

Maria De La Torre

Robin Bender

Jacquie

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

Work hard, be nice, & get after it! 💪

💛 Claire

Complete 4 rounds of the given 5 exercises. Rest as minimally as possible between each exercise. Rest 90 seconds (or longer if needed) between each round. If you don’t have a bench, use a chair for the first & last exercise & lay on the floor for the rest.

- 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

- 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

- 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

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

DB narrow chest press

MODIFICATION - incline push ups

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

Decline push up - bench

Chest Circuit

Complete 4 rounds of the given 5 exercises. Rest as minimally as possible between each exercise. Rest 90 seconds (or longer if needed) between each round. If you don’t have a bench, use a chair or a coffee table or a box.

*8 reps each side 

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight
- Complete desired reps then repeat on the opposite side

DB single arm tricep kickback

- 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

*8 reps each side

- 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
- Complete desired reps then switch legs

Bench dips - single leg

- 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 - knees bent

MODIFICATION - narrow push-ups on knees 

- Elevate your hands onto a bench, arms extended forward
-  With your elbows tucked in, bend your elbows and duck your head to the bench
- Push your body back to the starting the position by straightening your elbows

Bench kneeling triceps extensions

Triceps Circuit

W3/D3 Chest + Triceps

Loved it 🔥👌 arms were burning by the end and a core workout to top it off!

Hope

Mandy Bridges

W1/D1 Back + Biceps + Core

So hard. Only got through 3 rounds before my legs were cooked. 🔥

Victoria

4 people in the gym. 2 ladies come up to me tell me
I am crazy and so strong they couldn’t do that. Two men couldn’t stop watching the work out. I’d call that a win!

Rae-Lynn

W1/D2 LEGS

Carrie Collette

May or may not of fell on my face for one of the push up parts 😅 arms are toast

Britt

W1/D3 Chest + Triceps

3K run pushing 75lbs of toddlers in a Thule 🔥

Deanna

Hannah

W1/D4 HIIT

Sarah

Took me forever to get through this one because I kept having to pause to handle life around the house.... but I did it!!!! 🙌 all of it!!

Kristi Dixon

Harder than it looks! It was a good challenge after some sprint work.

Kelly 2

W1/D5 Glutes + Shoulders

Andrea

Starting this program after a long time away from the gym recovering. Super excited to start and loving the short workouts so I can add yoga/cardio sessions!

Barb

W1/D6 Full Body

Feeling sore today so happy to have a rest day!

Sarah 

W1/D7 Rest Day

Yep..... biceps are at failure 😪 gotta strengthen these arms!!

W2/D1 Back + Biceps + Core

Lori

Holy leg death.  Those weighted jump squats are brutal.

Katie

W2/D2 Legs

I appreciate my own foresight in knowing that there was no way I'd accomplish those push ups if I did them last..... so I did them first and CRUSHED THIS WORKOUT!! 🙌

First back to workout after a battle with sinus and head cold 🥶 🇺🇸

W2/D3 Chest + Triceps

W2/D4 HIIT

Oh man. Saving that one to my faves. Everything is on fire.

In the second workout section (2:3) it won’t let me put in the weight numbers. Just a glitch—maybe just on my end, but worth a check for everyone else ;)

Awesome workouts! Thanks for your hard work!

Shar

W2/D5 Glutes + Shoulders

Always look forward to these full body workouts!! Awesome sweat sesh

heidi

4 rounds then 3 rounds💪🏻💪🏻loved it!

Beth

W2/D6 Full Body

Doing 75 hard so I’m still having to get in a workout. Did a 2 mile run.

W2/D7 Rest Day

Get bummed about my ability to rep pull-ups and chin-ups especially after already getting in some work

Lauren

Monday morning sweat seesh… get it y’all!!!! 💪🏼💦

Dar Sankhar

Good pump and good length workout!! Didn’t feel like too much🙌🏼

Cassie

W3/D1 Back + Biceps + Core

Perri

Pamela

Used my one year old as my weight today since he did not want to play alone! Subbed the box jumps for jump squats and worked great ☺️

W3/D2 Legs

1 mile run 
2.30 mile walk 
On vacation in Indiana

W3/D4 HIIT

Brittany Brenner

That was a great workout! I feel strong and shakey🥵😅🔥

W3/D5 Glutes + Shoulders

Did 3 sets only as short of time. Never thot it will take too much time!😁😉

Cheryl

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Back + Biceps + Core

Lilith

I mistakenly thought this would be easy 😂

Dana

W4/D2 Legs

W4/D3 Chest + Triceps

W4/D4 HIIT

Ouch! Won’t be washing my hair today🥵💪

Slowly getting stronger on glutes/shoulders day! Lifted heavier than last time on glutes

Never Miss a Monday...even when traveling. 🍑🛫🛬✋️

W4/D5 Glutes & Shoulders

Whoa💦💦💦🥵 bring on the weekend !💥

When life knocks you down, get back up, and get a Claire full body workout done to show yourself that you can, in fact, do very tough things. Bad week off because of a sick fur baby, but fur baby is safe and okay, and I feel so much better being back and catching up on this program. One day at a time

W4/D6 Full Body

Active rest day.  Walk and mobility plus stretching.

W4/D7 Rest Day

Tara Marriott

W5/D1 Back + Biceps + Core

Good one to start the New Year! Here’s to a healthy and happy 2025 to all of us! 🥳🎉🎊

That was quick and dirty ! Let’s on fire! 🔥

Getting back on track one day at a time. Bringing so much intensity to my workouts

W5/D2 LEGS

W5/D3 Chest + Triceps

“Speedy” circuit x3 today…I’m
Not sure 17:15 counts as “speedy” on a workout labeled “10 min” but I got it done!

W5/D4 HIIT

OH YEAAA! So much fun! Now I’m headed to a massage for recovery :)

Another step closer to finishing another week 🫡

W5/D5 Glutes + Shoulders

Putting in the work, especially on the nights that I don't want to

This was a scorcher! The last round I couldn’t finish all the reps of each exercise. I felt accomplished and didn’t beat myself up about it though.  Thanks Claire!!

Sheila

Completed with added weight vest!! Pretty pumped!

W5/D6 Full Body

Going to take a much needed rest day. Feeling so sore after yesterday's workout

W5/D7 Rest Day

Was dreading a 35 min Amrap but it went by very quickly!

W6/D1 Back + Biceps + Core

Alyssa

So hard. Had to do last round just body weight.

Annette

W6/D2 LEGS

Hard to believe I'm almost through week 6. 😲

Alysa

W6/D3 Chest + Triceps

Perfect, 12 min emom 
50sec jump rope
20 or 45sec weighted butterfly sit ups
10 handstand pushups

Did a hitt from the core challenge. 3 reps of (5,4,3,2,1) burpees, jump squat and pulse pushups

W3/D3 Chest + Triceps

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