Name: Playbook - Claire Thomas - W4/D1 Chest + Biceps
Uploaded: 2024-04-29T18:26:44.646Z
Duration: 45 min
Description: W4/D1 Chest + Biceps

Marissa

David

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

Marc

Cecelia

I have to sub out all of the cables and ezbar with DB’s but still a great workout. Went with jumping jacks and v-ups for QC. 😅

Brittany

Anthony

Orelle

The quick cardio was a great addition to this workout! Feeling stronger!!!

Ashley

Mixed the quick cardio!!!! Burpees, jump squats, jump rope and high knees!!!!

Tiffany

Taylor

Jessica

LOVED THIS WORKOUT!!  Completed and off to spin and abs!!

Ginger

Could have less bicep curls and replace with more varied moves but overall great workout!

Lauren

Savanah

On vacation and found a nearby gym to get a good pump in!

Ashley Leehane

Laurie Messer

These workouts make me so excited to get to the gym!  I love my Sunday workouts!! 💞💪

Tasha

Alvaro

🔥 ☠️ I was not expecting that to burn so much. 💪

Lauren Ogle

Laura Garcia

Did burpees for the quick cardio again! 10/round! 120 total! I kept thinking “the more often I do these, the easier they’ll be.”

Nikki

Hannah 

Elsa

Was really short on time and I almost used that as an excuse to skip. Proud that I powered through.

sarah

Alexandra Casi

Tessa

Sher

Emma

Sierra

Karaghan

Love the 30 sec quick cardio! Takes the workout to the next level!!!

Tayler

Antonia Hanlon

The QC makes these workouts so much harder 😂

Marisa

Courtney Wilson

Loved this workout last week, but had to modify a bit due to a very crowded gym. 💪🏼

Jensen

Cassidy

Suzie

Monique Gillette

Happy Week 4 Team! I hope you loved week 3, because you’ll be repeating the same workouts this week! 👊 Just like week 2, we also have quick cardio at the end of each round of each circuit. 🔥

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.

- 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

MODIFICATION - incline push ups without hands leaving the bench 

- Start with your hands elevated onto the bench
- As you come out of the push up explode up taking your hands off the bench
- Land softly

Explosive incline push ups

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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the starting position with a controlled movement

Ez-bar bicep curls - narrow grip

Ez-bar bicep curls - wide grip

Tri-Set 2

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together from high to low position engaging your lower chest
- Pause and let your arms return back to the starting position

Cable high to low chest flies

*10 reps each arm

- Curl the cable handle up toward your shoulder engaging your bicep
- Lower with control back down to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable curls

Tri-Set 3

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your upper chest
- Pause and let your arms return back to the starting position

Cable low chest scoops

*10 reps each arm

- With your back to the cable machine
- Curl the handles up toward your shoulder engaging your bicep
- Lower with control
- Complete desired reps then repeat on the opposite side

Single arm cable curls - reverse facing

Tri-Set 4

W4/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

More reps is all - or more leg incorporated :)

Ashley Money

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

Germaine

W1/D2 Legs + Shoulders

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

Jaclyn

Sandra

W1/D3 HIIT + Core

Samantha

W1/D4 Back + Triceps

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

W1/D5 Full Body

W1/D6 LISS + Core

W1/D7 Rest Day

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

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

W2/D1 Chest + Biceps

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

Danielle

W2/D2 Legs + Shoulders

Kacy

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) 😉

Jennifer

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

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

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

Amanda

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

W4/D1 Chest + Biceps

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