Name: Playbook - Fit By Fousey - W2/D1 Chest & Triceps
Uploaded: 2023-06-18T09:41:58.791Z
Duration: 60 min
Description: W2/D1 Chest & Triceps

Salah

Magnus

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

Amber

Amazing workout! Feeling the results already!

Boomable

I take my last weeks message back when I said it took an hour and half — I wasn’t super setting properly without breaks the last time — today I did and finished in exactly 60 minutes !!! Let’s goooo

Mike Chammout

Widson

Abraham

Donavan

Steven

- 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

W2/D1 Chest & Triceps

Emen

Jeff

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

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

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!

Kavon

Struggled to even start, but we got it done.

Carlos

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

W2/D1 Chest & Triceps

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