Name: Playbook - James Lawrence Iron Cowboy - W5/D3 Chest & Triceps
Uploaded: 2021-12-25T21:56:25.006Z
Duration: 30 min
Description: W5/D3 Chest & Triceps

James

Day 3: Chest and Triceps

Warm up:  
Jog 
Squat 
Reverse Lunge 
Inhale/Walk out to plank 
 
Tabata: 20 sec ON / 10 seconds REST 
- Burpees 
- Switch squats
- Skaters
- Plank Jacks
X8
 
Ladder up- 1,2, 3, 4…..on up for 2 minutes
- Pushups
- Kneeling lateral raise

REST 1 minute

- Chest fly
- Skull Crushers 
 
CORE: 1 minute of each 
- Slow bicycle 
- Low plank HOLD
- V-ups 
 
Cooldown 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

Tabata: 20 sec ON / 10 seconds REST 
- Burpees 
- Switch squats
- Skaters
- Plank Jacks
X8

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

Switch Squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Keep your hands stacked under your shoulders
- Keeping your core tight 
- Jack your feet out and in for time or reps

High plank jacks

TABATA

Ladder up- 1,2, 3, 4…..on up for 2 minutes

- Pushups
- Kneeling lateral raise

- 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

- From a kneeling position
- Raise the dumbbells laterally up to shoulder height
- Lower with control

Kneeling Lateral Raise

Ladder 1

Ladder up- 1,2, 3, 4…..on up for 2 minutes

- Chest fly
- Skull Crushers

- 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

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

Skull crushers

Ladder 2

CORE: 1 minute of each 
- Slow bicycle 
- Low plank HOLD
- V-ups

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low plank hold

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Core

W5/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!

W5/D3 Chest & Triceps

Community

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