Name: Playbook - Jill Griffiths - W1/D4 Chest/Triceps
Uploaded: 2023-12-18T20:34:52.597Z
Duration: 45 min
Description: W1/D4 Chest/Triceps

Jill Wiseman Wilkins

I am definitely earning my December Challenge checkboxes with these workouts! 😁

Karl Rasmussen

I love good upper body day!  Dumbbells are perfect for chest and tricep work so push hard and enjoy!

Don't forget to leave a comment and let me know how it went!

Have a great workout!
Jill

- Place 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

Modification: follow the above from kneeling position.

Push ups/Modified push ups

- 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

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank hold

Upper body 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 (8/8)

Set 1: chest

- On a flat bench 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 on bench

Lay down on bench holding DB’s.

Complete one fly with one arm. 
Then do the other side.

Alternating DB Bench flys

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up (modification shown)

Set 2: flys

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

In plank position:

Get a challenging DB. 
With one hand pick up the DB and slide to the side.
With the other hand grab the DB and pick up and slide to the other side.

Repeat.

Plank DB side slide

Set 3: triceps

- 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

In plank position:

Lower down to elbows, then push up one hand at a time to hands.

Repeat.

Modification shown

Plank - down down up up (mod shown) 5/5

Start standing

Complete a chest to floor burpee with hands & elbows in close to your rib cage. 

2 modifications shown!

Tricep burpee (modification shown)

Set 4: Tricep

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.

Bench dips (finisher!)

Bike, run, treadmill, jog, walk, elliptical etc

Cardio of choice (optional)

W1/D4 Chest/Triceps

I don't run so the time on an elliptical will have to do.

Nida

Jill has me running🏃‍♂️. Dang her. 😁

W1/D1 Start here!! Fitness test 💪🏼

Pam Beach

W1/D2 Full body! 🔥

Here is my recipe 😋 
Get two steaks out of the freezer 
Let the steaks defrost for awhile 
Put them on a hot grill
Sprinkle with a good seasoning
Cook them no more than rare
Serve with baked potatoes and broccoli 🥦

W1/D3 Recovery Day! + Habit

W1/D5 LOWER BODY

Great workout. Thanks for helping me with it. I finished at the gym and went on a bike ride.

W1/D6 Biceps/Back

W1/D7 Devils Hybrid HIIT!

W2/D1 Shoulders + CORE

W2/D2 Full Body

W2/D3 Recovery Day! + Habit 1&2

30 push-ups at the end? Pure torture! 😉

W2/D4 Chest/Triceps

W2/D5 LOWER BODY

W2/D6 Bicep/Back

W2/D7 Hybrid HIIT for 30!

Well that was interesting, putting  a 20 pound weight in a backpack and walking for 20 minutes. 😀

W3/D1 Shoulders/Core Challenge

This one is more difficult than it looks! I looked at the videos and thought that doesn't look too bad. After finishing the five sets, I was tired!

W1/D4 Chest/Triceps

Community

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