Name: Playbook - Kyla Ritchie - Chest, Triceps & Biceps GYM workout
Uploaded: 2021-01-18T11:50:04.148Z
Duration: 45 min
Description: Chest, Triceps & Biceps GYM workout

Veronica

Makayla Lundy

Gabriella

Katie

This is a FULL GYM workout focusing on chest, triceps and biceps.

Preloaded Barbell Chest Press

Plate Bicep Curls

Bench Dips

Chest, tri, bi 1

Single Arm Chest Press

Overhead DB Tricep Extension

1. Bottom Portion. Begin by curling the weights upward until your forearms are parallel with the ground, i.e. stop when you reach halfway up (midpoint), while exhaling throughout the movement.
Lower the weights to the initial position, while inhaling throughout the movement.
Repeat until a total of 7 repetitions are reached.

2. Top Portion. Without resting, curl the weights completely to top as you would in a traditional biceps curl, while exhaling throughout the movement. Complete 7 repetitions.

3. Full-Range Curls. Once again without resting, curl the weights the entire range, exhaling throughout the movement. 7 repetitions in total.

21 reps in total!!

Dumbbell 21 Curls

Chest, tri, bi 2

Dumbbell Chest Flyes

Grasp the barbell with a close grip, keep your elbows tucked in. 8-10 reps in total.

Barbell Tricep Press

Alternating Bicep Curls

Chest, tri, bi 3

1. Set both pulleys high and select the desired weight.
2. Grasp both handles with a neutral grip and take a step forward to split the stance.
3. Press the handles to lockout while flexing the pecs and extending the elbows.
4. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
5. Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
6. Slowly lower back to the starting position and repeat for 8-10 repetitions.

High to Low Cable Chest Flyes

Complete 6 reps with an underhand grip, immediately switch grips to an overhand grip and complete 6 more reps. Switch arms and repeat.

Single Arm Cable Tricep Extension

Chest, tris, bis 4

Chest, Triceps & Biceps GYM workout

melanie

Skye

Kelly

Back and Biceps

First workout with you! Great fatigue but I could customize to fit my levels

Mareena Romanello

Ileana

Legs

Chest, Shoulders & Triceps

Jennifer

Evelyn

Legs + Abs

Would have liked one more exercise added.

Erika

Intense per usual. After the first round I thought, “this just might be easy”. By the end of the second round I changed my mind. 🥵💪🏻🦵🏻👙😎

Chest, Triceps & Biceps GYM workout

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