Name: Playbook - Demi Bagby - W10/D5 Chest + Triceps
Uploaded: 2024-07-09T21:08:20.282Z
Duration: 45 min
Description: W10/D5 Chest + Triceps

- Dumbbell floor press
- Dumbbell chest fly
- Lying dumbbell skull crusher
- Dumbbell overhead tricep ext. 
- Dumbbell push-up
-Diamond push-up

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor 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

Dumbbell chest fly (flat)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying dumbbell skull crushers

- 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

Dumbbell overhead tricep extension

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push-ups

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close to the floor and push through your hands to come up 
- Engage your chest

Diamond pushups

W10/D5 Chest + Triceps

Marcus

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

W1/D1 Full body

This was a good one I know my legs are gonna burn in 2 days 😣😂

Waldo

Nick Sacco

W1/D2 Full body - lower focus

Great stretches after the workout before it was needed

Denise

W1/D3 Active recovery & cardio

Mandi

W1/D4 Full body

Afnan Alshehri

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

Zach

Less intense but still great- like working on wall walks and decline push ups

Tani

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

W3/D1 Full body

Legs are completely dead. Especially after doing this workout the day after I completed the Murph Challenge!!!

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

Ann-Sophie

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

Kenny

W3/D5 Full body - upper focus

Are you supposed to have feeling in your body after that workout because I don’t lol!! 🥵

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

W4/D5 Full body

Great workout! My legs are shaking 👍🏻

Anastasia

W5/D1 Lower

Had to skip the bench and dumbbell press due to injury but otherwise killer workout!

Jackson Knott

W5/D2 Upper - push, pull

Daisha

W5/D3 Bicep/Tricep

W5/D4 Lower

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

Eric

W5/D5 Upper

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

Cheyenne

W6/D3 Bicep/Tricep

Anthony

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

Cindy

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W10/D5 Chest + Triceps

Community

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