Name: Playbook - Grace White - Thursday | Chest, Biceps & Triceps
Uploaded: 2023-10-27T18:38:56.552Z
Duration: 45 min
Description: Thursday | Chest, Biceps & Triceps

Stacy

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

Pregnancy modifications:
- Assisted push-ups on knees instead of decline push-ups.
- If flat bench is too uncomfortable, use an incline bench.
- 10 bodyweight squats instead of mountain climbers.
- Tricep dips with feet on ground.

Decline Push-Up // Flat Bench Svend Press // Tricep Dips
10 reps, 4 sets // 12 reps, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you press back up to starting position

Decline Push-ups

- 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

Flat Dumbbell Svend 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

- 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

Single Cable Chest Fly // Bosu Push-Ups / Bent Over Dumbbell Tricep Extension
12 reps each, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Hold the cable with your inside arm, out to the side of your chest
- Bring the cable forward off the body, engaging your chest
- Release back to starting position with control 
- Complete desired reps then repeat on the opposite side

Cable Standing Single Arm Chest Fly

- Start with your hands just outside the shoulders on the base of the Bosu
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Bosu Push-ups

- Tip forward at the hips and hold dumbbells in each hand, arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Bent Over Tricep Extensions

Bent over Cable Chest Fly // Standing Cable Chest Press // Underhand Tricep Extension
12 reps, 4 sets // 12 reps, 4 sets // 15 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Start by standing with feet wide, hinged forward so your chest faces the floor and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable Bent Over 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

- Grab the handles forward of the body with your outside arm
- Extend your arm, engaging your tricep
- Return to the starting position with control
- Complete desired reps then repeat on the opposite side

Cable Single Arm Tricep Extension {Underhand Grip}

Straight Bar Bicep Curl // Close Grip Straight Bar Curl // Single Cable Curls
10 reps, 4 sets // 10 reps, 4 sets // 10 reps each, 4 sets

- Grab the bar with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position

Straight Bar Bicep Curls {Regular Grip}

- Grab the bar with a close underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position

Straight Bar Bicep Curls {Close Grip}

- Grab the cable handle with an underhand grip
- Curl the handles up toward your shoulder, engaging your bicep
- Lower with control
- Complete desired reps then repeat on the opposite side

Thursday | Chest, Biceps & Triceps

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