Name: Playbook - Kelly Diller - Day 1: Chest/Triceps
Uploaded: 2024-05-12T21:00:59.992Z
Duration: 60 min
Description: Day 1: Chest/Triceps

Varied reps

12, 10, 6, 6 DB ground press or Flat Bench press
8 DB Skullcrushers/TRX Tricep ext (to fail) 
8 Push ups (modify if needed)/12 seated tricep kickbacks 
12 flat chestfly/12 flat hex press (no bench avail; go to the floor)

- Begin by lying supine on a flat on the floor with dumbbells above your chest
- Lower dumbbells to chest level, tap elbows on ground
- Press dumbbells back up over your chest

Dumbbell Ground press

- 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

- Stand with your feet together, and hands on TRX handles
- Start with your hands directly out in front of your forehead  
- Keep your core engaged and legs straight, slowly bend at the elbow, while your knuckles come toward your forehead. 
- Make sure to not let your elbows flare out, keep them shoulder width 
- press out and return to the initial position

TRX Tricep Extension

Superset

- Start with 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

Push up

- 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

- 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 (flat)

- Lay on your back with a dumbbell in each hand 
- Keep both dumbbells close together, lower the dumbbells down, keeping your elbows close to your sides
- Keep dumbbells over chest
- Press the dumbbells back up to the starting position

Day 1: Chest/Triceps

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