Name: Playbook - Holly Fielding - DAY #2 CHEST & TRIS
Uploaded: 2024-01-18T19:44:22.662Z
Duration: 60 min
Description: DAY #2 CHEST & TRIS

⭐️ Once again we’ve got 3 SETS of 3 EXERCISES and a BURNOUT 

▫️Every workout is an opportunity to CHALLENGE yourself, up your weights if you can!!!

WARM UP 5 MIN

⭐️ FORM:

▫️Align cable between legs, hold rope and press straight overhead, and focus on on using triceps as the driving muscle

⭐️ OPTION: 

▫️Perform skull crushers with dumbbell or barbell

Rope cable Tricep pull

⭐️ FORM:

▫️Use ropes to press above body, align cable between legs, and keep core engaged throughout movement

⭐️ OPTION: 

▫️Use a plate or dumbbell to perform the same movement

Cable rope press

⭐️ FORM:

▫️ Keep back straight & Abs tight 

▫️ Power to drive weight up and down should come from your Arms NOT your Legs, legs are just there to stabilize you

▫️The more bent your legs are the easier the movement is - the straighter your legs are the harder

⭐️ OPTION: 

▫️If need take the plate out and do a body weight Tricep dip

Weighted Tricep dips

SET #1

*USE THE BENCH PRESS BENCH FOR WHOLE SET OF EXERCISES

⭐️ FORM:

▫️Lay flat on bench, bring weights in a full circle above your head then above waist, and keep arms level with body avoid letting them below body

Bench Around the worlds

⭐️ FORM:

▫️Hold weight on side, extend over head engaging your tricep, return slowly to starting position, and keep your core tight

Bench dumbbell tricep extensions (single)

⭐️ FORM:

▫️Grip the bar with preferred width, bring the bar down to your mid chest, and push the bar straight up engaging your chest

⭐️ OPTION:

▫️Cheat press with Dumbbells

Flat bench press

SET #2

⭐️ FORM:

▫️Place your feet on an elevated surface, keep arms close to sides, end at the elbows to come down, and engage your chest as you come up

Decline Tricep push up

⭐️ FORM:

▫️Stack arms below Shoulders and keep core tight to keep lower back from slouching

⭐️ OPTION:

▫️Perform same movement on your knees

Wide Pushup

⭐️ FORM:

▫️Hands directly under your shoulders, place feet in stable surface, back is not flat, upper back slightly rounded and crunch your abs, and keep entire body tight as you hold position for time

⭐️ OPTION:

▫️Perform Plank on the floor

Decline plank hold

SET #3

⭐️ FORM:

▫️Hold the kettlebell upside down with two hands, start flat on back with knees bent, lift weight overhead, and use arms/kettlebell to drive you up in a squat to stand up 

⭐️ OPTION:

▫️Perform a squat to over head press with kettlebell and take out the rolling part of the movement

Reverse Kettlebell stand up

⭐️ FORM: 

▫️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

⭐️ FORM

▫️Stand tall, abs engaged and upper arms locked at your sides, press the bar down until your elbows are straight, and bend the elbows to return to the starting position

DAY #2 CHEST & TRIS

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