Name: Playbook - Grace White - Thursday | Check & Triceps
Uploaded: 2023-10-27T18:37:18.293Z
Duration: 45 min
Description: Thursday | Check & Triceps

Alyssa

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Chest & Triceps
Friday: Shoulders 
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- 10 bodyweight squats instead of mountain climbers
- If lying flat on a bench is uncomfortable, do standing dumbbell skullcrushers instead of close grip tricep press.
- Tricep dips with feet on ground.
- Steady pace cardio of your choice instead of sprints.

Chest Busters // Hammer Strength Incline Chest Press Machine
15 reps, 4 sets // 10 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Hold a dumbbell in each hand, arm bent to 90 degrees
- Externally rotate the dumbbells out to your sides, keeping your upper arm tucked to your sides
- Internally rotate the dumbbells back to starting position

Chest Busters

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Hammer Strength Machine Chest Press

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Incline Dumbbell Svend Press // Incline Dumbbell 
Chest Press
8 reps, 4 sets // 8 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- From incline holding a dumbbell in each hand
- Place the dumbbells together side by side and press them over your chest
- Keeping the dumbbells squeezed together lower them back to your chest

Incline Dumbbell Svend Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten your elbows , pressing the dumbbells up
- Focus on engaging your chest as you press

Incline Dumbbell Chest Press

Standing Cable Chest Fly //  Standing Cable Chest Press 
10 reps, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Fly the handles back, opening your chest
- Bring your hand forward to starting position, engaging your chest

Cable Standing Chest Flyes

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Bend your elbows until the handles are even with your chest
- Press the handles forward to starting position

Cable Standing Chest Press

Close Grip Tricep Press // Tricep Dips with Feet Elevated // Standing Skullcrushers
15 reps, 3 sets // 15 reps,  3 sets // 10 reps, 3 sets

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Straight Bar Close Grip Tricep Press

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- 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 back to starting position

Tricep Bench Dips w/ Feet Elevated

- In a standing position, hold a single dumbbell above your head
- 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

Thursday | Check & Triceps

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