Name: Playbook - Jenny Campion - Chest Tris 💪 Back Bis / DB
Uploaded: 2023-01-11T20:41:35.172Z
Duration: 45 min
Description: Chest Tris 💪 Back Bis / DB

Jennica

Feb 14

Make sure to do an upper body warm up from the “Warm Up” section before beginning this strength program!

Some of these exercises use a bench. If you don’t have one at home, no fear - we can modify

Examples:
- Anything flat bench do on the floor
- Dips: use a chair or the bath tub
- Chest supported row 👉 bent over DB row
- Incline Chest Fly 👉 use the edge of a chair/ stack of towels/ foam roller to create an incline 

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LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

‼️ Do 1x warm up set of chest presses (12 reps) before beginning the circuit. Therefore you will end up doing 4 sets total.

-Lay on a flat bench
-Raise DB over your chest
Tip: Form a sight "A frame" with the dumbbells to assist in bringing elbows down at a 45-60 degree angle.
-Lower to just above the chest
-Press weight back up

Dumbbell Chest Press - Flat Bench

Part 1: PULLOVER 
-Lay on the bench, knees over your hips and heels in line with your knees
- holding one dumbbell over your chest with both hands. Form a diamond with your thumbs and pointer fingers with palms to the ceiling

- Keep a slight bend at the elbow as you lower dumbbell back. Keep core tight. 
- Focus on engaging your lats as your pull the dumbbell forward. Squeeze chest
Part 2: DEADBUG LEGS 
- With weight above chest,  extend one leg out straight while maintaining core tension and a neutral spine
-Bend it back to the start position and repeat on the other side

Begin pullover again and repeat

Dumbbell Pullover with Deadbug Legs

-Sit on a bench, grab it with both hands at shoulder-width. 
-Extend your legs out in front of you or keep a bend at the knee. The more your knees are bent, the less of your body weight you will be pushing
-Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
-Keep body close to bench rather than drifting towards your feet.
Using your triceps, lift yourself back to the starting position.

Tricep Dips

Circuit 1

As the reps drop - increase the weight and challenge yourself.

If the DB you have do not challenge you enough then do not drop the reps. Keep going until you have 1-2 RIR (reps in reserve).

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Row

- Begin lying on an incline bench (approx 30-45 degrees) with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell Incline Chest Fly

- Begin with DB by your side, arms extended and palms facing inwards
- Keeping elbow by your side, bend elbow to bring weight up towards shoulder
- As the DB comes up rotate palm so it turns towards chest
- Do not swing / do not allow elbow to move back and forth.
-Engage your bicep at the top 
- Control the lowering
- Keep your core tight

Standing bicep curls - rotational

Circuit 2

-Hold DB in one arm and stagger the leg on the same side back
- Keep a neutral spine and hips level.
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

1 arm DB rows - staggered stance

- Stand with slight bend in knee and hinge forward 45 degrees at hips 
- slight bend in the elbow
- Raise arms out to side 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Rear delt fly

Gimme more back

- Hinge body forward from the hips 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

Dumbbell tricep kickbacks

-Hold 2 dumbbells with palms facing each other
-Squeeze shoulders back and down, keep elbows by your side and curl weights up to 90 degrees 
-This is your start position
-Lower one DB down by extending your arm then curl it back up. Do not swing.
-One back at 90 degrees, repeat with the other arm.
-Whenever curling with one side, the other remains still at 90 degrees! This is a bicep isomeric hold.

REP COUNT-  per side. E.g. 10 reps means 20 total

Bicep Alternating 90 degree Curls

Bi/Tri Finisher

Chest Tris 💪 Back Bis / DB

UPPER BODY / Gym

Melody

Hannah

It's always good. Excellent tutorials. Great way to start the day.

David Williams

UPPER BODY/ DB only

Upper Body / Back n Shoulders gym

UPPER BODY/ GYM

Great workout. Quick question: How heavy as a % should the warm up be in comparison to the full set.

Chest Tris 💪 Back Bis / DB

Community

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