Name: Playbook - Fit By Fousey - W1/D1 Chest & Triceps
Uploaded: 2023-06-18T09:41:58.722Z
Duration: 60 min
Description: W1/D1 Chest & Triceps

Salah

Emen

Jeff

Since there are no more workouts or challenges let’s change it up — do the same workout /challenge now start with your heaviest weight from Spider-Man challenge and start with highest weight at 15  reps etc — day one let’s go !!

Mike Chammout

Was sick last week so I’m restarting Spider-Man Week 1 Day 1 💪🏽

Finished Hulk now started day 1 week 1 of Spider-Man 💪🏽

Wow, tbh was hard. Just finished 4weeks begginers. 😰

Amazing really got all my upper body warmed up

KaRaN

Javun

Holy shit. This was hard haha. But definitely got my blood and muscles pumping. Got to the point where i couldn't even do 1 pushup but i pished through and completed it

Carlos Cabrera

Amazing Workout! Very tough but enjoyable

Mohammad

Pretty good actually, I expected it to be pretty easy but it was actually tiring. One thing I did notice is that week to week the workouts seem like they’re repetitive

Magnus

Good workout to start with my chest pump was crazy and my triceps were on fire 10/10 😅

Jesus

Muamer

Connor

For being out the gym for over 3 months this was a good start

Denzel

Mohammad Ali

Even though I have completed the Hulk Plan fully, this workout kicked me in the butt! Such a fire 🔥 workout! Reminded me of what day 1 feels like! Let's lose some weight everyone! It starts with you!

Boomable

Jhovany

Nelson

First days are always hard but this was super simple to follow - even if I couldn’t nail every single rep range.

Michael

Holly smokes fousey ! What did you do today ? This is instende let’s gooo how we def not in one hour took 1.5 hours +

Amber

Jayden

Odir

Matt

Let’s go first day done out of 60 !!! I’m hype I feel good let’s go fousey. You better be grinding !

Alex Perez

It was great! Hardest part we’re trying to finish all the reps

Anthony

This was one hella of a workout, best workout I have ever done!!!

mohamed shabeel

mustpha

Widson

I could not continue some sets like diamond, I only could do 2 sets for each but I completed until

YO Fousey my starting weight is 340LBS !! Today was day 1 😈

Pookz

It is a really good program and it’s easy to follow 10 out of 10🙌🏼🙌🏼

Ulrik

Week 2 day 1 baby, felt so great after this that I think it’s time to hit a run. Keep pushing y’all.

Carlos

That first workout was intense. Getting back to working out after 1.5 years. Kicked my butt, but no pain no gain!

Kavon

It was a tiring workout…great post workout feel

Mirza Muhammad

One of the hardest workouts I’ve ever done, had some thoughts of quitting but I powered through it, I have faith that by the time I finish all 8 weeks I will have a great body by my 16th birthday

Mohamed

Honestly the best workout session and I am so excited to see the progress

Thanks

Abdulla

Just finished my first Spider-Man workout. Sneaked up on me 😂 Looking forward to seeing the weekly progress!

Abraham

Fernando

This really pushed me to my limits. Having the videos made me more comfortable in the gym

Rida

Amazing workout, it definitely kicked my butt.

Muhammad

Salvador

Pushed me to my limits but I definitely felt way better after. Thanks for this bruh bruh

- Dumbbell Bench Press

Super Set
- Incline Dumbbell Fly
- Incline Dumbbell Press

Super Set
- Close Grip Dumbbell Press 
- Partial Dumbbell Fly
- Decline Push Up 

- Lying Tricep Extension
- Single Arm Tricep Kickback
- Diamond Push Up 
- Dips
- In and Out Abs

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up over your chest

Dumbbell Bench Press

- Begin lying on an incline bench, holding the dumbbells over your chest with arms extended and palms facing each other
- Lower the dumbbells out to your sides, opening your chest
- Bring the dumbbells back together, squeezing your chest

Incline Dumbbell Fly

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

Incline Dumbbell Press

Super Set

- 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

Close Grip Dumbbell Press

- Lying on a flat bench, with your arms extended up over your chest, holding the dumbbells with palms facing each other
- Lower the dumbbells out to your sides, opening your chest
- Bring the dumbbells halfway up, squeezing your chest
- All reps will be completed in the bottom half range

Partial Dumbbell Fly

- Start in a high plank position with your feet on an elevated surface 
- Bend at the elbows to lower your chest toward the floor
- Extend your elbows, pressing yourself back up to starting position

Decline Push Up

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

Lying Tricep Extension

- Hinge forward and support yourself with the opposite hand
- The working arm should be holding the dumbbell with the elbow bent to 90 degrees at your side
- Extend your arm, kicking the dumbbell back behind you and engaging your tricep
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

15-12-8 reps each side

Single Arm Tricep Kickback

- Start in a high plank position with your thumb and pointer finger nearly touching (diamond shape) with your hands 
- Bend at the elbows to lower your chest toward the ground 
- Keep you core engaged throughout the movement
- Extend your arms, pressing yourself back up to starting position

Diamond Push Ups

- Start seated and place your hands on the front edge of the bench just outside the 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, pressing yourself back up to starting position

Dips

- Sit down with your hands on the floor, your legs fully extended, and lean back
- Raise both legs off the floor
- Bend your legs and bring your knees toward your chest
- Then fully extend your legs without touching the ground

In & Out Abs

W1/D1 Chest & Triceps

Wow what a workout! First time i sweat this much in the gym. 💪🏼

W1/D2 Legs

Omar

Great fun completing this nice workout that doesn’t take forever

Aniran Ghoshal

W1/D3 Back & Biceps

W1/D4 Shoulders

I would suggest incline push ups vs decline for chest , other than that 🔥

W2/D1 Chest & Triceps

Never skip leg day! Let's get it! 🔥🔥

I think I’m still sore from the last leg workout — those inguinal muscles are sooooreeee !! Did lower weights today because I failed last leg workout and that OK ! Almost at failure at every set that’s how you know you’re killing it !! #LegDay

W2/D2 Legs

Beast mode let’s go tomorrow is a new day

Donavan

W2/D3 Back & Biceps

Last workout still hard lol but form over weight think about that

Awesome burn learning my limits and when to push and when to back off to prevent strains and injury #stay safe with your weights

Yuejay

W2/D4 Shoulders

Increased weights on average 5 more lbs pushing always just a little more each couple weeks let’s gooooo

W3/D1 Chest & Triceps

Great — could add one more leg exercise here like the first leg workout I think we’re missing one —- also it is not saving some
Of the previous logs when it comes to super sets usually it will save only the first workout but not the other two — and sometimes it works ? —- the calf raises at the end of each workout just seem too easy ? Anyone agree I went up to 60 lbs and still can’t feel it even changing my foot position — found the calf raises machine was more of a burn - just a thought — let’s goooo

Workout was great it was a hot day out today i just need to push myself a little harder next time

Mitchell

W3/D2 Legs

Killed me but doing much better than previous weeks!

Struggled to even start, but we got it done.

Still a struggle but I showed up and tried my best

W3/D3 Back & Biceps

W3/D4 Shoulders

W4/D1 Chest & Triceps

W4/D2 Legs

W4/D3 Back & Biceps

I am so pumped to officially make it to month two tomorrow. I did a whole month! That’s a win idc

W1/D1 Chest & Triceps

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