Name: Playbook - Jordynn Mutchler - [GYM] chest + bicep + tricep
Uploaded: 2024-06-30T05:18:41.172Z
Duration: 60 min
Description: [GYM] chest + bicep + tricep

Kaycee Curtis

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Push Up

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up
- be on your knees for modification.

Diamond push ups

Push up set

Plank up downs

- one arm at a time 
- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls (r)

Single arm preacher curls (l)

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover

Superset/Arms

- 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

Single plate isolation curl

Jump up with arms in the air 
Bend down and touch the inside of your left foot with your right hand and just back up, come down and use the opposite hand to touch the opposite foot. Repeat. 

2 jumps = 1 rep

Rocket jumps 🚀

Superset/Arms2

In the push up position, do
- 4 mountain climbers (2ea side)
- 1 push-up 
- 4 mountain climbers (2ea side)
- 1 burpee 

= 1 rep

Push-up + mnt climber + burpee

[GYM] chest + bicep + tricep

[HOME] Shoulders, back + plyo

Woop! This was perfect for just getting back into lifting after a year!

[GYM] chest + bicep + tricep

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