Name: Playbook - James Lawrence Iron Cowboy - W4/D2 Chest & Triceps
Uploaded: 2021-12-24T22:09:57.573Z
Duration: 30 min
Description: W4/D2 Chest & Triceps

James

Day 2: Chest/Triceps 

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Workout:  
Set 1:  
- Chest press 15 REPS- 30 high knees 
- Chest press 12 REPS- 50 high knees 
- Chest press 10 REPS- 70 high knees 

SET 2:  
- Overhead tricep ext 15 REPS- 30 floor sprints 
- Overhead tricep ext 12 REPS- 50 floor sprints 
- Overhead tricep ext 10 REPS- 70 floor sprints 

SET 3:  
- Chest fly 15 REPS- 10 staggered pushups  
- Chest fly 12 REPS- 10 staggered pushups 
- Chest fly 10 REPS- 10 staggered pushups  

SET 4: 
- Tricep kickback 15 REPS- 10 tricep pushups 
- Tricep kickback 12 REPS- 10 tricep pushups 
- Tricep kickback 10 REPS- 10 tricep pushups 
 
CORE: 1 minute each X2  
- Plank HOLD 
- Bicycles  
 
Cool down and 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

Set 1:  
- Chest press 15 REPS- 30 high knees 
- Chest press 12 REPS- 50 high knees 
- Chest press 10 REPS- 70 high knees

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Chest press

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

High knees

Set 1

SET 2:  
- Overhead tricep ext 15 REPS- 30 floor sprints 
- Overhead tricep ext 12 REPS- 50 floor sprints 
- Overhead tricep ext 10 REPS- 70 floor sprints

- 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

Overhead tricep extension

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Floor sprints

Set 2

SET 3:  
- Chest fly 15 REPS- 10 staggered pushups  
- Chest fly 12 REPS- 10 staggered pushups 
- Chest fly 10 REPS- 10 staggered pushups

- Lying on your back with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

- 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

Set 3

SET 4: 
- Tricep kickback 15 REPS- 10 tricep pushups 
- Tricep kickback 12 REPS- 10 tricep pushups 
- Tricep kickback 10 REPS- 10 tricep pushups

- 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

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push-ups

Set 4

1 minute each X2  
- Plank HOLD 
- Bicycles

- From a high plank position, hands under shoulders
- Keep entire body tight as you hold position for time

High plank hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle

Core

W4/D2 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!

W4/D2 Chest & Triceps

Community

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