Name: Playbook - Claire Thomas - W4/D3 Chest & Triceps
Uploaded: 2024-02-02T19:19:09.270Z
Duration: 45 min
Description: W4/D3 Chest & Triceps

Porche

Tammy

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

Christine

By the time I got to the plate push-ups, I could only do one round of 10. Shoulders were on totally on 🔥🔥🔥

Doug Coppess

Chelsy Pena

Wenny

Mis brazos están por estallar.
Se gano el día... ☀ 💪🏼
Buenas vibras para todos.

Alberto

The alt plate pushups were a challenge!  But a new favorite!

Claire

Samantha Gonzalez

Could barely finish my arms are shaking so bad

That was my favorite Chest + triceps day ever! Thank you, Claire!

Sydney

Alex

Elvira

Loved this one, it was hard but felt a great burn in both chest and triceps!! 🔥💜

Lori

That was difficult after a day of climbing.

Bethany

Hope I don’t need to lift my arm today!!

Allison

Tiffiny Duke

Stefanie Dodson

Wendy

Jodi

Samantha

Saegan

Katlyn Bowens

Katie

Jordan

Kaesi

Rachel

Brandi

Jessica

I could do alllll my push ups ! So proud of me !

Jenna

I’ve never got as many compliments on my arms as I have since I started your program. Ego boost for the day!

Feeling so strong each week. LOVE YOU Claire!!!

Emilka

Nikki

Aimee

Triceps on fire did 60 dips only stopped once 🙌

Mandy

Fany

Andi

Melanie Strecker

Mckinley

I really struggle with this one, not a bad thing. Going to keep pushing myself.

Cynthia

Wow! Gonna feel that one tomorrow! It was a good one!

Megan

Week 4, 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.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your weights & intensity this time around.

Work hard, be nice, & get after it! 💪

💛 Claire

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies - seated

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace your hands back to the floor and press your chest off the floor back up to starting position

Hand release push ups

Superset 1

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Ez-bar narrow chest press

- Lying back with your arms extended above your shoulders 
- Bend at the elbow lowering the Ez-bar toward the top of your head
- Extend your arms back up to starting position

Ez-bar skull crushers

Superset 2

- Start in a push up position with one hand elevated on a plate
- Lower your chest toward the ground as far as you can go
- Straighten your elbows to press back to starting
- Walk your hands to the opposite side and repeat

Alt. plate pushups

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

Superset 3

- 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

W4/D3 Chest & Triceps

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

Eloise

Intro to the Gym Body Plan

Didn’t do the last set of pull-ups- ran out of time and my arms are jellyyyy

Chaya Perlman

Woohooo! Felt great! Ready for the next! 
Thank you! ❤️

Kendra Carson

Kaitlin

W1/D1 Back & Shoulders

It was efficient and worked many muscle groups!

Gabby

Tere

Melloney

W1/D2 Legs & Core

Deo Miranda

🔥🔥🔥. Arms and jello and I love it!!!

Katy

Wow. In the best way possible. Hoping the DOMs is less intense with this day. After the back/shoulders I had a hard time for almost 3 days 😳😅❤️‍🔥

Jane

W1/D3 Chest & Triceps

Aundra

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!!!

Brittany

W1/D4 Full Body HIIT

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

W4/D3 Chest & Triceps

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