Name: Playbook - Kelly Diller - Day 1: Chest/Triceps
Uploaded: 2024-04-29T00:28:19.297Z
Duration: 60 min
Description: Day 1: Chest/Triceps

10 Hand Release Push ups (mod: knee hand release push ups)
12 Skullcrushers/Hex press (to fail)
10 Incline chest fly/10 seated tricep kickbacks 
12 1 arm Tricep pulldown
6 Incline bench press

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

MODIFICATION: place your knees on the ground, then press up. Watch end of video for example.

Hand release push-ups

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

Superset

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest (think chest to ceiling)
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

Dumbbell seated tricep kickbacks

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

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

Day 1: Chest/Triceps

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