Name: Playbook - Claire Thomas - W6/D1 Chest + Biceps
Uploaded: 2024-04-29T18:26:44.808Z
Duration: 60 min
Description: W6/D1 Chest + Biceps

David

Pushed myself with progressive overload. QC was mountain climbers in first set and last set was air squats. 🫠

Brittany

Anthony

Tiffany

Taylor

Jessica

Alaina Shuler

Laurie Messer

Laura Garcia

Great workout. It just takes so long to work through.

Windy

Elsa

Hannah 

Love this blend. Used plank jacks for the QC!

Alexandra Casi

ABSOLUTELY LOVE that you can teack weight and reps now BEST APP EVER!!!!

Katie

Wasn’t feel too good, so I did 1/2 the workout, napped, and ran later in the evening once my headache went away

Tessa

Courtney Wilson

Antonia Hanlon

Good workout, bit heavy with how many exercises were prescribed though.

Cassie

Suzie

Janay 

Monique Gillette

Karen

Brenna C

Elise

Megan

Lynn 

🇺🇸🦬🇺🇸🦬🇺🇸🦬🇺🇸

I liked the length of this one with the quick cardio. It felt a little too easy without it last week, but the length and challenge this week was perfect.

Courtney Neumann

Bummed that the movements are the same as last week 😕 just adding cardio to the end of each set

Shelby Gubler

Happy Week 6 Team! It’s time for another week of quick cardio! 🔥 You’ll be repeating the same workouts as last week, but each circuit will end with a quick set of cardio. 

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. 

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

Try your best to increase your weights & intensity this time around! 

Let’s work hard, be nice & get better together!

💛Claire

Grab a set of light to moderate weighted dumbbells & try to complete an entire round without resting between exercises. You’ll get 90 seconds to rest between each round.

- 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 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

DB Chest Circuit

Complete the given 3 exercises back to back, with no rest between. You’ll get 60-90 seconds to rest between rounds.

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

Bicep Tri-Set 1

- With your chest supported on a 45 degree bench 
- Hold dumbbells with palms facing forward
- Curl the dumbbells toward your shoulders, keeping your elbows pointed to the floor
- Pause at the top then lower under control

DB spider curls

- Seated at an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench DB curls

Bicep Tri-Set 2

W6/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

Ashley

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

Tasha

Nikki

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

W1/D5 Full Body

Emma

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

Marc

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

Marissa

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

W4/D1 Chest + Biceps

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

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

W6/D1 Chest + Biceps

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