Name: Playbook - Hannah West - W3/D2 chest and triceps
Uploaded: 2023-04-30T21:57:18.834Z
Duration: 60 min
Description: W3/D2 chest and triceps

This workout is going to focus on the chest and triceps muscles. You are going to need a pair of dumbbells (moderate-heavy), cable or long band, and a bench.
We are also going to do 20 minutes of running today! You can run on a treadmill or outside, whatever you are most comfortable with.

- On a flat bench with your arms extended above your chest and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- nice and slow!

Dumbbell chest fly (flat)

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press (incline)

- start by laying flat on a bench with 2 dumbells 
- lift them directly above your chest 
- lower them down to your chest, pushing elbows outward
- once down at chest, push them back up to starting position

dumbbell bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Hinge forward with one knee on a bench and the opposite leg with a slight bend in the knee
- Holding dumbbells in one hand and arm bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position
- work on both sides

Dumbbell tricep kickbacks

- Stand tall, abs engaged and upper arms locked at your sides
- bend elbows to 90 degrees for your starting position 
- Pull the rope down until your elbows are straight and flare out at bottom of each rep
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips (FINISHER)

You can do this on a treadmill or outside! Don't worry if you can't run the full 20 minutes. Work your way up to it! 
Start off with walking for about 5-10 minutes and then run the second half. 
If running is not an option for you, pick any sort of cardio and complete 20 minutes.

W3/D2 chest and triceps

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