Name: Playbook - Kayla Durck - W1/D4
Uploaded: 2023-05-08T04:26:09.451Z
Duration: 45 min
Description: W1/D4

Angela

Sydney

Day 4 - Chest and Triceps

- Cable tricep extensions 3 x 8-10
- DB shoulder press 3 x 8-10
- DB bench press 3 x 8-10
- DB incline chest flys 3 x 8-10
- Plate skull crusher 3 x 8-10

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable Overhead Tricep Extensions

- Start in a seated position, holding the dumbbells just outside the shoulders 
- Press the dumbbells overhead
- Lower the dumbbells with control

DB Seated Shoulder Press

- Begin by lying on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

- Begin lying on an incline bench with arms extended and palms facing each other, a dumbbell in each hand
- Lower the dumbbells out to the sides, opening your chest
- Bring the dumbbells back together, squeezing your chest

DB Incline Chest Flys

- Start with your arms extended above your shoulders, holding a weight
- Bend at the elbows lowering the weight towards the top of your head
- Fully extend your arms back up contracting your triceps

Plate Skull Crushers

W1/D4

Even harder the second time 😅- Thank you, Kayla!!

Audge

After taking a wk off from the gym, it's exactly what I needed! 🦵🏼

Great workout! I had a challenge with one leg RDL and cable single left kickback. I didn’t even know how to set up cable exercise 😂 I will ask the gym coach next time when it’s less busy ;) I feel so embarrassed 🙈

W1/D1

I liked every exercise of this workout!! I also just LOVE arm day 😅 -Thanks Kayla :)

W1/D4

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