Name: Playbook - James Lawrence Iron Cowboy - W6/D4 Chest & Triceps
Uploaded: 2021-12-26T20:54:04.638Z
Duration: 45 min
Description: W6/D4 Chest & Triceps

Day 4: Chest and Triceps

Warm up: 30 seconds of each move
Jog
Squat
Reverse lunges
Inhale walk out to a plank
Spider lunges
Inhale to chest opener

Workout:
100 REPS each move: 
- Alternating floor chest press
- Tricep dips
- Pushups
- Chest fly
- Overhead tricep extensions
- Staggered pushups (wide to tricep)

1 minute low plank HOLD

Cooldown and Stretch

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

- 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

- From a high plank position
- Keep your back flat as you bring one leg forward, placing your foot just outside your hand
- Step back to plank and repeat on the other side

Spider Lunges

- Inhale as you circle your arms up and overhead
- Pull your elbows down and back

Inhale to Chest opener

Warm up

100 REPS each move: 
- Alternating floor chest press
- Tricep dips
- Pushups
- Chest fly
- Overhead tricep extensions
- Staggered pushups (wide to tricep)

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

Chest press

- 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

- 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

- 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

- 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 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

100’s

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

Low plank hold

W6/D4 Chest & Triceps

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

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

W6/D4 Chest & Triceps

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