Name: Playbook - kennedy nease - chest n triceps!
Uploaded: 2024-04-01T02:45:38.696Z
Duration: 45 min
Description: chest n triceps!

issa chest and triceps day!

i used dumbbells, a cable machine, and a bench/platform for this workout. 

dm if you have any questions or need modifications!⚡️

this one is like you’re givin a big old hug! 
do not bring elbows down past your back (or below bench)

keep it nice n controlled!

DB Chest Flies

keep core tight!
push the dumbbells up and lower (control the lowering movement!) until elbows make 90 degree angles.

increase the weight as the reps decrease!

DB Chest Press

similar to a normal pushup, keep your booty and core tight. 
push away from the ground through your palms, while keeping your body controlled, but pause for a couple seconds at the lowered part of the movement 

can be modified on your knees!

Pause Pushups

Elbows in and close to your head, glutes and core engaged to protect low back

Overhead Tricep Extension

Core tight
Push through the palms/grip down towards the ground

Increase your weight used for the last 2 sets.

Tricep Cable Pushdown

Laying with knees bent
Hand out in front of chest
Use triceps to bring bodyweight up

Do reps on both sides!

Tricep Press

chest n triceps!

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

30-min Back and Biceps

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Biceps and Triceps

Really great!! I didn't have time to go to the gym so this was a killer alternative

chest n triceps!

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