Name: Playbook - Jess Guinan - W2/D3 Chest/Triceps
Uploaded: 2024-04-09T02:16:11.644Z
Duration: 45 min
Description: W2/D3 Chest/Triceps

1. Superset
- Push Ups (4x12)
- Bench Dips (4x12)

2. Superset
- DB Flat Bench Press (4x12)
- OH DB Tri Ext (4x12)

REGULAR:
- Get on your hands and knees, with your hands slightly wider than your torso, and lined up with your chest.
- Extend your legs back so that you are balanced on your hands and toes.
- Keeping your core tight, bend your elbows and lower yourself to the floor. Your chest should be between your hands.
- Do not let your hips droop - your torso and hips should be level and sturdy.
- When your chest is close to the ground, push yourself up - your torso and hips should still be level, and your core should still be braced.


REGRESSION:
- Get on your hands and knees, with your hands slightly wider than your torso, and lined up with your chest.
- Bring your hips forward and engage your core.
- Keeping your core tight, bend your elbows and lower yourself to the floor. Your chest should be between your hands. Do not arch your back.
- When your chest is close to the ground, push yourself up - your core should still be braced.

Push up

- Sit on the edge of a bench, with your hands slightly under your thighs.
- Grip the edge of the bench and bring yourself forward.
- Make sure to keep your torso close to the bench. The straighter your legs are, the more you will feel it in your triceps.
- Keeping your core tight, bring your body down towards the ground, making a 90 degree with your elbows.
- Straighten your arms and bring yourself back up, focusing on flexing your triceps.

Bench dips

Superset #1

- DB Flat Bench Press (4x12)
- OH DB Tri Ext (4x12)

- Sit on a bench with a dumbbell in each hand.
- Keeping your core tight, kick the dumbbells up with your knees and lay down on your back on the bench.
- Keep your core tight by bringing your belly button towards your spine - there should not be a gap between your lower back and the bench.
- Bring the dumbbells directly over your boobs/pecs.
- Keeping your core tight, bring the dumbbells down towards your chest. The dumbbells should hit just below your pecs/boobs, while your arms come down to a ninety degree - make sure to keep your forearms nice and straight!
- Keeping your core tight, bring the dumbbells back up.
- Once you are finished with your set, bring your knees up and place the dumbbells on your knees. Keeping your core tight, use the momentum of bringing your body forward to bring the dumbbells with.

Dumbbell flat bench press

- Stand up straight and brace your core.
- Hold a dumbbell overhead by placing both hands on the inside dumbbell plate surface. Your elbows should be close to your temples.
- Slowly bend your elbows and bring the weight down behind your head to at least ninety degrees. Keep your elbows locked. 
- Extend your arms over your head.

Dumbbell overhead tricep extension

Superset #2

W2/D3 Chest/Triceps

Nadalynn

Another great workout down! Hard enough to push me and want to keep coming back. Always feel better after a workout with Jess! 💪

Ariel

I planned on giving you 5 stars but I entered it in wrong. I am going to do the whole program.

Tanya

W1/D1 Shoulders/Abs

W1/D2 Legs

Great for beginners like me! 60 Years old and need to start a program to keep muscle strength! Thank you!

W2/D3 Chest/Triceps

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