Name: Playbook - Claire Thomas - W3/D3 Chest + Triceps
Uploaded: 2024-04-29T18:26:44.874Z
Duration: 35 min
Description: W3/D3 Chest + Triceps

Allison Henslee

Amanda

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

Tiffany

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!

Meagan Sieh

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

OMG!!! I won’t be able to move tomorrow

Brenda

Rachel

Pepper

I may not be able to brush my teeth tomorrow 😅💪

Magda

Danyell Costello

🥵🥵that was really tough, but I'm getting stronger and able to lift heavier

Kiana Doshier

Kayla

Such a good one! Off to do abs to finish it up!

Cindy

Nikki

That tricep circuit though 😮‍💨😮‍💨

Jillian

Lisa

Apostolia 

Jerónimo

Nice pump for the triceps 💪🏼💪🏼

Haleigh

Great exercise but my body said nawp, you done 😂

Britnye

Whitney Wampner

Molly

Mellisa and Steven

Mallory Rupp

Brittany Brenner

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

Danielle Moore

Ashley

Eleah

W1/D1 Back + Biceps + Core

Ashley Jennings

If anyone has ever said dumbbells can’t do the job…. They need to do this workout!!!!! ☠️ 💀 🥵 deader than dead can be!!!!

Krista

W1/D2 LEGS

Anthony

Angela

hadley

W1/D3 Chest + Triceps

Janine Brinker

W1/D4 HIIT

Chaia

So hard. My shoulders are on fire 🔥🔥🔥 thank you Clare ❤️❤️❤️

Yesenia

Laura

W1/D5 Glutes + Shoulders

Very rough, for some reason. Those plank reverse flies are no friggin joke

Angela B

Sierra Keating

W1/D6 Full Body

Monique Sayles

Abby

Rest day but doing the 25 days Pull up challenge.

W1/D7 Rest Day

Thank you for the time spendt running this app!!! It's amazing.

W2/D1 Back + Biceps + Core

Such a SOLID burner. I love when these workouts show me how far my fitness has come 🙌🏻 thankful that I GET to do fitness and get stronger 💪🏻

W2/D2 Legs

Loving the tricep work; they are getting so much stronger

Completed and new core challenge 2024 day 4

W2/D3 Chest + Triceps

I did the tabata workout from the HIIT section. It was a good one!!!

Brittany

W2/D4 HIIT

Kicked my butt. Been awhile since doing glutes and sgiukders

W2/D5 Glutes + Shoulders

Woke up sick but couldn’t let the workout go! Afternoon sweat 💦 on!!🥵🔥🔥

Tara

W2/D6 Full Body

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

It’s Christmas and rest day but not until I complete my last day of the pull up challenge! Merry Christmas.

W2/D7 Rest Day

W3/D1 Back + Biceps + Core

It’s a doozy! Legs shaking swears a pouring!

Rae-Lynn

Had to sub the jumps since I don’t have a stable bench to jump on but I’m still sweaty!!

W3/D2 Legs

W3/D4 HIIT

Leah

W3/D5 Glutes + Shoulders

Got it done in 56 minutes, my goal was an hour!

That was insane! Took me almost two hours to complete but it felt amazing!!

Bailey

Lisa Boschma

W3/D6 Full Body

Nice LISS day
Hour walk with my husky boy🐶

Active rest day today. I went snowboarding in 2 feet of powder with my husband!

W3/D7 REST DAY

Stephanie

W4/D1 Back + Biceps + Core

Whoa, I am drenched! 🥵🔥🦵I loved that workout

I got a great sweat but did not feel overworked.

Andrea

Feels amazing to be able to do lower body weighted workouts again 🥹. #recoveryjourney

W4/D2 Legs

Lifting heavier again, and feeling proud of the gains!

W4/D3 Chest + Triceps

Lilith

Did Claire’s favourite treadmill in HIIT
It was fire 🔥

W4/D4 HIIT

W4/D5 Glutes & Shoulders

Jodi

Omg! I could finish yesterday because I had lack of energy. So proud I conquered this today! Yay me😁💪🥵🔥

Janae

W4/D6 Full Body

Usually, I have a lot of state pride, but I live in Colorado, where a 4.5 foot blizzard happened, and so I spent 7 hours shoveling snow, and therefore desperately need a rest day from my routine.

W4/D7 Rest Day

Did from my garage! Loved this sweaty sesh 💪🏼

Alexandra Casi

I loved it.
Short and hard work out ❤️ 
Thank you Clare 💐

Had to take 5 days off due to travel. Missed this so much.

W5/D1 Back + Biceps + Core

Becky

💦💦💦🥵whoa, I’m drenched🦵🦵

Accidentally killed myself in the beginning, did 12 reps on one side instead of 6 🤣

Sarah Seals

W5/D2 LEGS

💪🔥🥵 my arms are shaking! Can barely type this 😅

Great start to my day! Upper body workout 💪🏻✅

W5/D3 Chest + Triceps

W5/D4 HIIT

Wow that shoulder burn at the end!! 🔥🔥🔥

Kate

W5/D5 Glutes + Shoulders

Lifted heavier for the first 4 rounds, but had to drop to a lower weight the last round so that I could keep going. Feeling proud and strong!

W5/D6 Full Body

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

W5/D7 Rest Day

So solid!! Lifted heavier through first 3 rounds, but dropped weight for the last round so that I could keep going. So stoked!

W6/D1 Back + Biceps + Core

Cut this one a little short 3 rounds   But proud I’m 3/3 workouts in a row!

Casey Pilcher

Good sweat! Only got four rounds in with a time crunch this morning so happy I did!

Elle

W6/D2 LEGS

Finally feeling like I’m back in a good groove!

The diamond push ups are hard, I did them very slow and probably very badly.

Maribel

W6/D3 Chest + Triceps

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

HIIT it to win it
And Speed intervals from Core challenge week 2

Did w3d2 and w6d2 of the core challenge. Ended up doing 75 total burpees between both of those hiit workouts 🙃

W6/D4 HIIT

That was awesome !
One of my favourite glues/ shoulder days !

Tough one, but good. Definitely harder than it looks. Don’t think I didn’t notice that you did this w/your weighted tank on. 😉

W6/D5 Glutes + Shoulders

Awesome. Feeling good and strong. 💪🏻

W6/D6 Full Body

Loved this program so much! Going to move to 2.0 for the next 6 weeks to mix things up a bit. I would love to see a daily db 3.0 or another at home workout series for an "intermediate" level in the future.

W3/D3 Chest + Triceps

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