Name: Playbook - Grace White - W1/D4 Thursday | Chest, Biceps & Triceps
Uploaded: 2023-12-12T03:22:52.191Z
Duration: 45 min
Description: W1/D4 Thursday | Chest, Biceps & Triceps

charlotte

Sovi

Christine

Meghan

One of the best workouts I’ve had in a while! I so enjoyed it and will for sure be feeling it tomorrow! 💪🏾🔥

Erica

Emily

My arms will be feeling this tomorrow 😫

Ranya

Almost couldn’t finish, until Beyoncé came on and said,” who run the world?!”💪🏻🔥😂

Katie

First day back from vacation. Did 3 sets of each round with lighter lbs. just to get my body moving and back into the routine of the daily burn. So good!

Sara

Another great workout! The push-ups killed me💪

Alyssa

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

Cable Single Arm Bicep Curl

Treadmill Incline Walk

Stairmaster Steady Pace

W1/D4 Thursday | Chest, Biceps & Triceps

So excited to do this program! I was a fitwithasd groupie and totally stopped working out during pregnancy. 16 weeks postpartum and excited to focus on my health and fitness

rachel

Super excited for the challenge. I am brand new here and looking forward to this.

Shannon

Chynna Pacheco

Summer Shred Challenge - Starts June 6th!

Great workout. I loved feeling exhausted yet strong during this!

Dana

A bit challenging to modify this one at home, but I managed and definitely felt the burn!

Adelle

W1/D1 Monday | Legs

Megan

Alex

Ivana

W1/D2 Tuesday | Back

Aracely Caraveo

W1/D3 Wednesday | Legs

Love shoulder workouts! They are my favorite too and I always feel so sore afterwards!

Hannah

W1/D5 Friday | Shoulders

Great work out! I don’t have access to a leg press or hyper extension bench but still felt the burn! Would love recommendations for at home modifications! You rock!

Morgan Massicott

Legs are DEAD. I took my rest day on Saturday, so just finished this workout to end week 1. This was a tough one to get through, especially after this morning’s 13mile bike ride 🤪

Sydney

Wow I didn’t realize how hard those single leg hop thrust are!! If I start doing that, My quads and glutes will be so strong 😍

W1/D4 Thursday | Chest, Biceps & Triceps

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