Name: Playbook - James Lawrence Iron Cowboy - W3/D3 Chest & Triceps
Uploaded: 2021-12-24T17:38:39.561Z
Duration: 20 min
Description: W3/D3 Chest & Triceps

James

Day 3: Chest/Triceps

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout: 
1 minute EACH 
- Froggers 
- Mountain Climbers 
- High Knees 
- Plyo Lunges 
REST 30 seconds  
REPEAT  
 
1 minute EACH 
- Tricep Kickback
- Pushups  
- Chest Press/Fly 
- Tricep dips 
REST 30 seconds  
REPEAT  
 
1 minute BURNOUT:
- Staggered Pushups  
 
Cooldown & Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

1 minute EACH 
- Froggers 
- Mountain Climbers 
- High Knees 
- Plyo Lunges 
REST 30 seconds  
REPEAT

- Place your hands on the floor and jump your feet back into a high plank position
- Jump your feet to the outside of your hands, stay low but pop your chest up, lifting both hands to your chest

Froggers

- Run in place with high knees, reaching the opposite arm overhead 
- Increase speed as you feel comfortable

Mountain climbers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air
- Working back and forth
- Keep your chest up

Plyo Lunges

Circuit 1

1 minute EACH 
- Tricep Kickback
- Pushups  
- Chest Press/Fly 
- Tricep dips 
REST 30 seconds  
REPEAT

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Tricep Kickback

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Chest press + fly

- With your hands and feet on the floor, knees bent and body lifted
- Bend at the elbows lowering your glutes toward the floor
- Extend your arms, pressing yourself back up

Tricep dips

Circuit 2

- Start with one hand just outside the shoulder, and the other directly under your shoulder (one arm doing a regular push up and the other a tricep push up) 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Switch your hands and repeat

Staggered Push Ups

W3/D3 Chest & Triceps

Maxi

Perfect workout to get back into the grind 💪🏽🔥

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W1/D1 Legs with Tabata

Merhawi

Takashi

INSANE! Tiring but doable. The perfect push 🔥🔥

W1/D2 Full Body

W1/D3 Chest & Triceps

Loved this! Needed a light weight, but I felt the burn 🔥

W1/D4 Shoulders & HIIT

Love these types of workouts!! 🔥🔥🔥

W1/D5 Back & Biceps

I haven’t sweat this much in a long time !!!

This is the hardest workout… ever. 😍🔥

W1/D6 Cardio & Core

W2/D1 Legs

W2/D2 Tabata & Upper Body

W2/D3 Shoulders & HIIT

W2/D4 Back & Biceps

Miranda

W2/D5 Glutes & Hamstrings

W2/D6 Cardio

My legs are tired, and perfect. Loved it.

W3/D1 Legs

A good sweat I haven’t had in a while!!!! LOVED IT!

W3/D2 Shoulders

This was one of my favorite ones yet!! 🫡

W3/D3 Chest & Triceps

Community

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