Name: Playbook - Claire Thomas - W3/D3 Chest + Triceps
Uploaded: 2025-10-01T21:43:21.073Z
Duration: 35 min
Description: W3/D3 Chest + Triceps

Stephanie Fuller

Lara

Brianna

Kenzie

Wwwwhhhhooooaaaaa 😵‍💫💪🏽🔥

Kasey

Great workout! One of the hardest tricep workout I’ve done!

Lindsey

Ryan

Love this one! Chest and triceps are on fire! 🔥 💜

Lori Hopper

Jordan

Whew! Jello arms after this one! 💪🥵

Great! I was able to increase my weights with this one and complete it in its entirety. If you’re stuck on a certain dumbbell weight, try bumping it up for this round

Courtney

Amanda

Jacquie

Feeling great to get back into routine after being sick

Meagan

Mary Beth Drizis

Erin

Kristi Dixon

Tiffany

Sara

Shannon

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

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

Monique Gillette

Charlene

Rachel

Debbie

Lexlly Rivera

Jasmine

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

Ashley

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 . 😂👊🏻👏🏻💪🏻😂

Sadie

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

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

First workout back in a while was PERFECT!

Diana

Infect for a limited supply of dbs. Got to use the same pair the whole time and still was challenging

Alyssa

W1/D1 Back + Biceps + Core

stacey Slagle

stacy

W1/D2 LEGS

I dont know if I had a long day or what but this was really hard

Britta

I’m a wimp, 🤣 this was so hard for me. Feeling strong though got it done!! 💪

Tiffiny

W1/D3 Chest + Triceps

Great hitt workout finishing off with some stretching and later a 45 minute walk

W1/D4 HIIT

Kristin

W1/D5 Glutes + Shoulders

Sarah

Alaina Shuler

W1/D6 Full Body

W1/D7 Rest Day

Nicole

W2/D1 Back + Biceps + Core

Mother Nature hit me hard this morning, so thankful for a workout that can turn into a body weight only workout!!!

Jaclyne Crookston

W2/D2 Legs

Kendra

Great. My wrist is hurt so couldn’t do pushups.

Claudia

W2/D3 Chest + Triceps

Completed 30 minute hitt circuit then 15 minute core workout 🏋️‍♀️

Did the 24 min DB Tababta workout! Felt awesome!! 🔥

W2/D4 HIIT

Richelle Jones

Great glute and shoulder workout 🏋️‍♀️

Terah

W2/D5 Glutes + Shoulders

Brooke

Responding a day early in order to honor the sabbath on Sunday. But I’ll do this tomorrow and checking it now 

Week 2 day 7 rise and fall challenge

W2/D6 Full Body

My rest day was Monday woke up with a migraine

Morning incline walk with weight vest to get in some movement before work!

W2/D7 Rest Day

Always love my Claire workout burns 🔥:) always realigns my fitness journey and helps my body when I feel tired and wanting to give up 🫶 will forever love you and hold you dear to my heart :)

Destiny Danae Wipf

W3/D1 Back + Biceps + Core

Week 3 day 3 rise and fall challenge (my workout yesterday was soccer with my 3 year old)

W3/D2 Legs

Completed the Hitt workout in the Hitt workouts. Body weight 4 rounds.

Week 3 day 5 rise and fall challenge. I did a 5K with my daughter

Did Hiit it to the limit from the Hiit program and that was challenging and awesome all at the same time! Felt Great! 💪🏻❤️🔥

W3/D4 HIIT

W3/D5 Glutes + Shoulders

Great full body burn for a Saturday. Now off to a walk

Even with light weights that was challenging.

😮‍💨😮‍💨😮‍💨😮‍💨

Juanita

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Back + Biceps + Core

The puddle of sweat is insane from this one

W4/D2 Legs

Feeling strong now but I can tell my arms will be useless tomorrow 🥴🔥💪🏽

W4/D3 Chest + Triceps

Doing the 4th of July challenge! 
Happy 4th everyone! 💪🇺🇸

Did liss today instead since still not ready for high intensity cardio from my cold

W4/D4 HIIT

Glutes was harrrrd but flew through shoulders (also hard but not the same).

W4/D5 Glutes & Shoulders

Been a minute since I did this one! Finished 3 rounds and even had plenty of time for 60s rest between rounds. Pushed hard and feeling strong!

Coming off of 7 days off and only got 2 rounds +20 reps in 30 minutes. Been consistent with CPT since April so little disappointed I didn’t do better but some of these exercises got me DEAD. Will def try it out again to check my progress!

Uffff!
IMPRESIONANTE 🔥 
Muy completo, muy duro!!!
Gracias, thank you Claire 🇨🇴

W4/D6 Full Body

Johanna

W4/D7 Rest Day

Kelly

Definitely got a pump going on after that one 💪🏽🔥

W5/D1 Back + Biceps + Core

Did this one staring at the fall leaves in lower peninsula Michigan- I’m in my happy place!!!

Ally

W5/D2 LEGS

Felt great to hit this one again, traveling!

Krystle

W5/D3 Chest + Triceps

W5/D4 HIIT

That was challenging but also slightly fun 😆 scared for tomorrow...🫠💪🏽🔥

Vanessa

W5/D5 Glutes + Shoulders

Only CPT can motivate me to do a 5 round circuit that includes pull ups 💪

W5/D6 Full Body

W5/D7 Rest Day

W6/D1 Back + Biceps + Core

Amanda B

This one is so tough every time! Such a good sweat!

Kathleen Grkman

W6/D2 LEGS

Kami Packer

W6/D3 Chest + Triceps

Did F45 this morning and will be starting the 5K a Day challenge this afternoon!

40 minute pool swim with sprint intervals

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

W6/D4 HIIT

Still love these! 🤩🥵💪 Thanks Claire 👏💜

W6/D5 Glutes + Shoulders

W6/D6 Full Body

Loved this program. Excited to start 2.0!

Lori

Loved this program! Learned some great moves! I felt those Bulgarian split squats (esp into lunges) for days, thanks Claire!

W3/D3 Chest + Triceps

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