Name: Playbook - Grace White - Thursday | Chest & Triceps
Uploaded: 2024-02-13T02:02:06.549Z
Duration: 45 min
Description: Thursday | Chest & Triceps

Anto

Anne

Wow!! This was my first workout and loved how challenging it was! 💪🏻

Nikki

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:
- If flat bench is too uncomfortable, utilize an incline bench for chest press and do standing dumbbell skullcrushers.
- 10 bodyweight squats instead of mountain climbers.
- Assisted push-ups on knees.

Flat Bench Chest Press // Bent Over Dumbbell Tricep Extension
15 reps, 4 sets // 15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position 
- Focus on engaging your chest as you press

Flat Dumbbell Chest Press

- 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

- 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

Hammer Strength Chest Press Machine // Bosu Push-Ups // Flat Bench Straight Bar Skullcrushers
10 reps, 4 sets // 8 reps, 4 sets //  15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- 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 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

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward your forehead
- Extend your arms back up to starting position

Straight Bar Skull Crushers {Forehead}

Seated Cable Chest Fly // Cable Bent Over Chest Fly // TRX Tricep Press
8 reps, 4 sets // 8 reps, 4 sets // 10 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Start seated, 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 Seated Chest Flyes

- 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

- Holding a TRX strap in each hand, lean forward and maintain tension through the strap 
- With your elbows in, bend your elbows and duck your head under your hands
- Once your head is under the handles, push your body back to the starting the position by straightening your elbows

Thursday | Chest & Triceps

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