Name: Playbook - Jill Griffiths - Jan/Monday’s Chest/tri’s
Uploaded: 2024-05-02T15:06:43.662Z
Duration: 45 min
Description: Jan/Monday’s Chest/tri’s

Karl Rasmussen

Nida

Monday’s workout in Jan is a Push day! 

Challenge your weight where you can

Use this workout to warm up your upper body and get ready for your push day workout

Start standing.

-Lower both hands to the floor and walk them out to a push up position.
- Complete a full or modified push ups
- walk hands back and then stand up. 

Repeat.

Caterpillar Push ups

- Hands behind head
- Lower down to a low squat position and then stand back up.

Air squats

Start with hands on bench and arms extended straight.

Lower down keeping your low back close to the bench and you elbow tracking behind you.

Lower down to a 90 degree bend in your elbows then push back up as you straighten your arms. 

The straighter your legs are the harder the movement.

Dips on bench

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Push day Warm up

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell bench press

Start with elbows bent.
Straighten one arm up, then lower back down.
Repeat on other side.

Alternating dumbbell bench press

Set 1

- Begin by lying back on an incline bench
- Lower the barbell to chest level 
- Press back up engaging your chest

Barbell incline bench press

Standing tall with band around something secure:

-get in a lunge position
-perform a fly movement with control

Chest fly with band

Standing tall with band around something secure

-get in a lunge position with band stretched tight
- perform chest press

Standing Chest press with band

Set 2

Start with arms extended and shoulders down and away from the ears.

As you lower down hinge at the elbow trying to keep chest up. 

Push throw the hands and straighten back up

Dips (modification shown)

Lay down on bench.

With DB’s in each hand, hinge at the elbow as you lower your hands down to right above your forehead. 

Straighten your arms all the way as you finish the rep.

DB skull crusher on bench

Lay down on a bench with your dumbbells.

Straighten your arms up.
Touch weights together, and as you lower down keep weights touching and elbows into your body. 

Extend arms back up straight.

Closed grip bench press

- 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

Dumbbell tricep kickbacks

- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Set 3

Running or other way cardio

Jan/Monday’s Chest/tri’s

Today's adventure was a 51 mile bike ride up Provo canyon.

Saturday is adventure day!

The first day of a new workout is always the hardest. Thanks for helping me! 🏋️‍♀️

MAY/WED - Back & Biceps PLUS

AMRAP is a challenge! I was able to do 5.5 rounds. I did 6 sets of 15 push-ups! I am going to have to build up to 2 minute dead hang.

MAY/FRI - Full Body Challenge

I did this one camping using bands. It was probably pretty funny to watch 😅

Katie

Barbell hip thrust is the most difficult.

MAY/MON - LEG day

I changed to go on a bike ride, and then it started to rain. 🌧 I changed again and went to the gym and used a spin bike.

MAY/THUR - Steady State Cardio & Core/stretch

MAY/TUES - Endurance, Chest, Tri's & Grip

This one is difficult, but I think it is one of my favorites. 😅

FEB/MON - upper body PLUS

I still hate the bar hangs, but I am doing them.

I like this one. Good cardio and strength training.

FEB/THUR - Cardio, core&grip

Friday Flush & core

We need to work on barbell work. I am not really comfortable with these workouts

Jill Wiseman Wilkins

Wednesday Leg & Core

We need to figure out how I can get stronger 💪 so I can do pull-ups.

10/17/2023 - Chest/Back, Shoulders&Core

10/16/2023 - Thursday run/bike & grip

10/14/2023: Tuesday Cardio & CORE

10/15/2023 - Wednesday Leg & Core

10/13/2023 - Monday upper body & abs

11/10/2023 - Friday Full Body!

45 minutes elliptical. 30 pound dumbbells around AF Rec center track and then 25 pound dumbbells.

11/9/2023: Thursday Cardio & GRIP

11/8/2023 - Lower body PUSH

11/7/2023- Tuesday Cardio of choice and CORE

11/6/2023 Monday bi/tri & conditioning

11/2/2023: Thursday Cardio & GRIP

11/1/2023 - post 🎃 LEG day

10/31/2023- Tuesday Cardio intensity & stretching

10/30/2023 Monday Upper Body & conditioning

20 mile bike ride with a couple of friends.

10/28/2023- Saturday is adventure day

This one was not easy. I need to work  on not tipping the bar bells over.😁

Good I have been stuck in a rut doing the same exercises. This helped me change things up.

10/27/2023 - Friday chest + back + stretching

10/26/2023: Steady state cardio & GRIP

Great. I did make some modifications due to knee issues. It is important to me to build strength to avoid knee replacement for as long as possible.

10/25/2023 - Lower body & CORE

10/24/2023- Tuesday Cardio intensity & stretching

We need to work on bar work! 
Lobster toe touches were also difficult. 
I had to modify box jumps to use a box instead of a bench. I tried the bench several times.

Jan/Monday’s Chest/tri’s

Community

More workouts from Jill Griffiths