Name: Playbook - Greg Jones - Day 1 // Body Chest, Shoulders & Triceps
Uploaded: 2021-03-20T16:52:51.990Z
Duration: 60 min
Description: Day 1 // Body Chest, Shoulders & Triceps

Jarrad

Shelinder

1. Lower your body to the floor. 
2. Lift your hands off the floor, pause, and then place them back on the floor and push up explosively.

Pause Push Ups

1. Place the perfect push a little bit farther then shoulder width apart.
2. Get in push up position and lower yourself down to your left and and then push back up.
3. Lower yourself down to your right hand and then push yourself back up.

Side to Side Push Ups

1. Start in a plank position, with your wrists under your shoulders and your feet hip width apart, and place your feet on top of a step.
2. Bend your elbows and lower your chest until it's just above the floor.
3. Push back to the starting position, and repeat until the set is complete.

Decline Push Ups With Shoulder Taps

1. Start in a push up position with your legs extended back, the hands below the shoulders and medicine ball under your left hand.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. Push back to the starting position and roll the medicine ball to your right hand.
4. Repeat and roll the medicine ball back and forth throughout the entire set.

Alternating Medicine Ball Push Ups

- Grip the front edges of a chair or bench with your hand.
- Hover your butt just off and in front of the seat, feet flat, and legs bent so thighs are parallel to the floor.
- Straighten your arms.
- Lower your body toward the floor until your arms form 90-degree angles.
- Then, engage your triceps to press back to start.

Tricep Dips

Day 1 // Body Chest, Shoulders & Triceps

Fredrik

Day 1 // Chest + Shoulders + Triceps

Lemuel

Day 2 // Back and Biceps

Day 3 // Legs (Quad focus)

Day 4 // Shoulders, Chest, Triceps & Abs

Day 5 // Back Builder + Bicep Grower + Abs

Day 2 // Legs + Abs

Day 3 // Back Builder + Bicep Grower

Day 4 // Triceps, Chest, Shoulders + Abs

Day 5 // Leg Bangers + Abs

Day 1 // Back Builder + Bicep Grower

Day 2 // Chest + Triceps + Shoulders

Day 3 // Leg Bangers

Day 4 // Back Builder + Bicep Grower + Abs

Day 5 // Finisher Legs (DB Only) 🦵🏾

Day 1 // Body Chest, Shoulders & Triceps

Community

More workouts from Greg Jones