Name: Playbook - Katie Lee - Week 1 through 4/D4 Chest and triceps pumps 🔥
Uploaded: 2024-04-16T17:55:41.440Z
Duration: 75 min
Description: Week 1 through 4/D4 Chest and triceps pumps 🔥

Angela Christine

Loving these workouts and the split. Not complicated and fancy like some others I’ve done in this app. Just hard ass work. 💪🏻

Denise Aguiar

Autum

Artem

Great. I would love to have more glute focused exercises. I'm developing but the glutes are lacking so I'm having to do other trainer's routines.

Maggie

Grow your chest with this program! Add core here if times permits!

-Place seat so that handles are level with your armpits.
-Place plates on machine of weight you can control and complete the reps.
-Keeping elbows 45 degrees from torso, push handles away from you in pressing motion.
-Control weight coming down the press back up.
-Go heavy!!!

Incline chest press (plate loaded machine)

- adjust bench in middle position (not flat and not incline) 
- keep elbows 45 degrees from torso
- press up above head and slowly lower down

DB chest press (half way from flat)

Lay flat on bench, grab DBs with palms facing each other, keeping a bend at elbows as you lower weight to the ground, then extend arms up above your chest. Don’t go too low/deep on the rep - level with your body is far enough down.

Flat DB chest flys

Place back on preacher curl bench 
Grab EZ bar on inside grip handle
Lower bar behind head keeping elbows tucked inward 
Extend up over head 
Super set with flat flys!

EZ bar behind the head tricep extension

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows
Super set with tricep kickbacks!

Barbell decline bench press

- Lay chest down on incline bench 
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps behind you 
- Lower back to starting position

Dumbbell tricep kickbacks

This can be done on an assisted dip machine if you cannot perform it with just your body weight. Place hands on bar, keep elbows tucked into to your body, chest slightly forward, lower body down to floor then back up. 
Super set with cable tricep push downs !

Body weight dips off bar

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position
Super set with dips!

Cable V bar (with opening) tricep pushdown

Place feet up on stability ball
Place hands on two kbells
Lower chest between kbells for depth 
Keep back flat and core tight

Decline stability ball push ups on kbells

Week 1 through 4/D4 Chest and triceps pumps 🔥

Short leg day bc kidz 😑 good pump anyways

Katie Lee

Week 1 through 4/Day 1 Leg day (quad focused) 🦖🦖

At the river this week and modified with bands 💪🏻 it’s HOT! 🥵 ☀️

Week 1 through 4/D2 Delts for Days💥 plus core workout!

Short river workout with bands and a little legs/cardio thrown in. Keepin it goin on vacay 💪🏻

Week 1 through 4/D3 Back and bicep program 💪🏻

Love this workout!!! 🏋️‍♀️ 🍑

Awesome glute day!!!! 🍑 🏋🏼‍♀️

Week 1 through 4/D4 Chest and triceps pumps 🔥

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