Name: Playbook - eFitmama - THURSDAY - Chest and Triceps
Uploaded: 2024-03-18T00:55:30.379Z
Duration: 50 min
Description: THURSDAY - Chest and Triceps

Lisa

Warm up: 10-15 minutes low impact cardio of your choice

Equipment: Medium set of dumbbells

Optional Finisher: 10-20 minute brisk walk

You can do this in a chair or an incline bench OR you can do a regular chest press

Incline chest press

Activate and engage TVA by pulling belly button to spine

Slight bend in elbows

Exhale as you open, inhale as you close

Chest fly

Superset

Single arm overhead lateral extension

Close grip press

As you kickback, twist to where palms are facing up when are are fully extended

Triceps kickbacks with a twist

Valley press

Modify by doing the push ups on your knees

Plank up down to push up

You can do these on a bench, step, chair, etc! 

12-15 reps

Weighted tricep dips

THURSDAY - Chest and Triceps

FRIDAY - Body weight full body

MONDAY - Upper Body

TUESDAY - Full Body Blast

WEDNESDAY  - Lower Body

THURSDAY - Chest + Triceps + Core

MONDAY - Tabata

TUESDAY - Chest + Triceps + Core

Wednesday - Back and Shoulders

Thursday - Biceps and Glutes

FRIDAY - Full Body

MONDAY - Back and Biceps

TUESDAY - Full Body Tabata

WEDNESDAY - Legs and Glutes

THURSDAY - Shoulders, Chest, and Abs

FRIDAY - Biceps and Triceps

MONDAY - Full Body

Monica

Juliana Fanning

TUESDAY - Back, Shoulders, and Chest

Kori

Stefanie

WEDNESDAY - Core + Lower Body

Amanda

THURSDAY - Bicep and Triceps + Tabata Finisher

I am literally drenched in sweat 💦💦💦🔥🔥

Cody

FRIDAY - Total Body

Taylor

TUESDAY - High Volume Upper Body

Jamie

WEDNESDAY - Legs and Booty

Friday - Full Body AMRAPS

MONDAY - Cardio Strength

TUESDAY - Back and Shoulders

WEDNESDAY - Leg Day

THURSDAY - Triceps, Biceps and Abs

FRIDAY - Full Body Tabata

THURSDAY - Chest and Triceps

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