Name: Playbook - eFitmama - W4/D4 - Chest, triceps, and Biceps
Uploaded: 2023-05-13T13:02:30.732Z
Duration: 50 min
Description: W4/D4 - Chest, triceps, and Biceps

Lisa

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

Equipment: Barbell (or dumbbells in place of barbell), and medium dumbbells

Optional Finisher: 10-20 minute walk on the treadmill or outdoors

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Barbell or dumbbell chest press

Dumbbell chest flys

1 rep = alternating tricep kickbacks + double arm tricep kickback

Single Arm Tricep Kickbacks to Double Arm Kickbacks

Circuit 1

Barbell or dumbbell close grip press

*Staple - Barbell or Dumbbell Bicep Curls

Dumbbell Static Hold + Single Arm Bicep Curl

Circuit 2

Bicep Curl Circle Ins

Neutral Grip Chest Press

If the dumbbells hurt your wrists, do push ups on the floor/mat

Modification: on your knees

Aim to do as many reps as you can whether that is less than 8 or more than 8!

Dumbbell Push ups

Circuit 3

W4/D4 - Chest, triceps, and Biceps

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

Cody

Jessica

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

Kylee

W1/D2 - Back and Biceps

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

W1/D3 - Lower Body

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

Becky

W1/D4 - Shoulders, Chest, and Triceps

W1/D5 - Full Body + Mobility Stretching

Juliana Fanning

Holy crap! Great workout!! 🏋️‍♂️

Kori

W2/D1 - Full Body Circuits

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

W2/D2 - Biceps, Triceps, and Core

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

Marina

W2/D3 - Lower Body

Shannon

W2/D4 - Back, Shoulders, and Chest

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

Lydia

W2/D5 - Full Body AMRAP

Stefanie

Laura

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

Nicole

W3/D3 - Lower Body

W3/D4 - Upper Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W4/D4 - Chest, triceps, and Biceps

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