Name: Playbook - Jessica Giselle - W4 D2: Chest, Triceps, Upper Abs
Uploaded: 2022-08-17T06:38:10.405Z
Duration: 45 min
Description: W4 D2: Chest, Triceps, Upper Abs

Today’s workout is focused on your chest, triceps, upper abs. We will incorporate abs on a daily basis.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Incline dumbbell chest press

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Seated dumbbell tricep extensions

- 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

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Dumbbell tricep kickbacks

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Close dumbbell push-ups (Tricep focused)

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Supermans

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. Do each leg. If you have more time and can do a 4th set that is great! 

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Plank banded alternating leg raises

-Lie flat on your back with legs together, bent at the knees, and feet flat on the floor. 
-Place your hands on your shoulders and raise your elbows, so your arms are crossed in front of your body. 
-Raise your upper body until you’re sat upright. -Lower yourself back to the start position.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Ab Sit-Up

Ab crunches + side to side twist

W4 D2: Chest, Triceps, Upper Abs

Starting your program today. ❤️💋 Looks like I found my new favorite trainer. Thank you for being a part of Playbook. See you tomorrow. God Bless.

Sarah

Katya

Jülide M. Çelebi

W1 D1: Booty, Legs, Lower Abs

That didn’t even feel like an hour! Great workout, now for LUNCH! 👋😘

Love your instruction videos and workouts!

Anna

This is good exercise but I don’t think this all arm exercise should be in running

W1 D2: Chests, Triceps, Shoulders, Upper Abs

Great workout! Now to eat breakfast, shower and to run my errands. Feeling like a super star ❤️💋 thank you. God Bless. I’m not sure if I sent this message twice. If I did I’m sorry 😆

W4 D2: Chest, Triceps, Upper Abs

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