Name: Playbook - Fit By Fousey - W2/D1 Chest & Triceps
Uploaded: 2023-06-18T09:41:58.747Z
Duration: 60 min
Description: W2/D1 Chest & Triceps

Magnus

Great workout! Just struggled on 1 set throughout the workout, went right back and finished that set 💪🏽

Jeff

Rance

Starting to see the ability to pick up heavier weight and it be normal. Broke a couple of sweats! Let's get it!! WEEK 2! Great workout!

Boomable

Day 1

- Incline Bench Press
- Dumbbell Bench Press
- Flat Dumbbell Fly
- Machine Chest Fly 
- Decline Push Up 
- Diamond Push Up
- Overhead Tricep Extension
- Rope Pulldown
- In and Out Abs

- Start by lying on an incline bench with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Incline Bench Press

- 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

- 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 back together, squeezing your chest

Flat Dumbbell Fly

- Sit up tall and relax your neck and shoulders
- Your feet should be flat on the floor
- Grab the handles so that your palms are facing forward
- Bring the handles together in front of your chest with a slow, controlled movement
- Keep a slight, soft bend in the elbows with wrists relaxed
- Pause for one second once your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Machine Chest 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 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 in a seated position, holding a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

Overhead Tricep Extension

- With the rope attached high on the pulley
- Grasp the rope with both hands, arm bent to 90 degrees
- Pull the rope down, extending the arms and engaging your triceps
- Spread the rope apart at the bottom for a deeper contraction
- Bend the elbows, returning the weight back to starting position with control

Rope Pulldown

- 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

W2/D1 Chest & Triceps

That burn felt so good, I like having a routine that feels good and hurts in the right way!

Derek Sosa

Luis

Widson

W1/D1 Chest & Triceps

Jason

Perfect workout for back and biceps. Not too much and not too less

Edvards

Paul

W1/D2 Back & Biceps

Vaneet

Shoulders are burning and my lower abs 💪🏽

Francisco

W1/D3 Shoulders

Zach

Couldn’t do all today, but I will ad the missed ones to tomorrow’s workout💪🏼

W1/D4 Legs

Majed

I was genuinely getting comfortable with the weights from last week and would have continued with the same weight! 10-12-15 showed me that I got to keep pushing! What a killer workout! Let's get it!

W2/D2 Back & Biceps

W2/D3 Shoulders

Absolutely killer workout haven’t sweat like this in along time

Dash

W2/D4 Legs

Starting to see my chest pump even after the gym! Let’s get it!

W3/D1 Chest & Triceps

3rd week in with the Hulk. It burns but it feels good tho …is that weird haha 💪🏽

The burn in week three is such a good feeling, keeps me pushing to strive for the best results. Such an incredible app if you like a clear concise way to look at what you need to do! Personally love the logs to know where I'm at and how to step up to the next level. It's only going up from here! Let’s get it! Thank you Fousey!

W3/D2 Back & Biceps

Another great workout but I feel I took less rest time lol this time around 💪🏽

Upping my weights, feeling good! Week 3 just hit different with the work from the first two! Lets goo! Proud of everyone!

W3/D3 Shoulders

Never skip leg day! Good workout upping weights in week 3! Let’s goooo!

W3/D4 Legs

Great workout! Getting better and better day by day doing the in-out abs! Let's get it!

W4/D1 Chest & Triceps

The grind don’t stop! Keep pushing! 10-12-15 kills but upping weights and pumping. Results are fiya 🔥💪🏽

W4/D2 Back & Biceps

Omar

Gym grind don’t stop!!! I didn’t even realize that this is the second to last workout in the plan! Feeling amazing! Thank you Fousey! 💪🏽

W4/D3 Shoulders

Finished the Hulk program this month!!! I feel great ..:now on to the Spider-Man!!!!!!

Great couple weeks!! Seeing much improvement

I just finished the Hulk Plan, and I must say, it has truly transformed my body. Over the course of four weeks, I witnessed remarkable progress in muscle development, increased strength as I pushed heavier weights, and surprising improvements in my endurance. It's hard to believe what I achieved in such a short time. I genuinely believe that if you're looking for an effective fitness program, the FitByFousey program is a must-have. I wholeheartedly recommend it to anyone seeking fantastic results.

W2/D1 Chest & Triceps

Community

More workouts from Fit By Fousey