Name: Playbook - Lacey Lyons - W3/D3 - Back, Chest & Triceps
Uploaded: 2024-01-08T00:55:09.956Z
Duration: 50 min
Description: W3/D3 - Back, Chest & Triceps

Increased my weights and this one was a burner 🥵

Maddy

Ashley McCartney

We are starting our THIRD week! You are absolutely crushing it! Check in with yourself and see what progress you’ve made. What can you accomplish in the rest of this program?! 🌟

Complete both exercises for the desired reps back to back and then take the rest break.

- Begin by lying supine on a flat bench with dumbbells at your chest, palms toward your feet
- Press the dumbbells up over your chest while rotating through your wrists, palms toward da other 
- Reverse the movement back down
- take a deep breath as dumbbells come to chest and exhale as you press them back up

Dumbbell flat rotational chest press

- Start with back flat and dumbbell in one arm
- Get into a deep lunge position with a flat back 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

Superset 1

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- While standing keeping core tight and knees slightly bent, place a band across your back 
- Bring your hands together out in front of your chest 
- Squeeze your chest as you pull the band

Standing Banded chest fly

Superset 2

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- You can also complete on your knees 
- It will be 8 reps on each side

Dumbbell plank pass through

- Pull the dumbbell to your hips while spreading your hands apart at full contraction 
- Maintain a tight core and avoid swinging
- Squeeze shoulder blades together

Seated dumbbell row

Superset 3

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Superset 4

W3/D3 - Back, Chest & Triceps

Second time doing this and it’s just as much of a burner as the first!

Dang! I’m going to have Carrie Underwood legs before you know it 🥳

Sarah

This was a burner!!! Good workouts lady!!!

W1/D1 - Lower Body

Katie

So proud of myself for finishing that one, my arms were jello by the high plank things 😂

Maci

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

My heart rate was elevated on that last superset 🙌🏻 and sweat dripping down my back and front

I feel I’m in shape until I do one of your workouts and then I get taken aback 🤣. This was a burner girl! Keep ‘em coming!

I’m not going to be able to walk tomorrow 😅

Lacey

W1/D4 - Lower Body

W1/D5 - Full Body HIIT

W2/D1 -Lower Body

Haylie Fowler

After four months into my movement journey, I finally fell out of my routine. I knew it would happen eventually, I have been active but haven’t intentionally worked out in 11 days. Today, that changed, I’m back at it and I will not let 11 days define my journey. My arms are on 🔥

W2/D2 - Shoulders & Biceps

Back day is now one of my favorite workouts!

W2/D3 - Back, Chest & Triceps

Burner girl. I couldn’t use weights on the last sets of 15 I was burnt 🫡

W2/D4 - Lower Body

Great quick one but still got a good sweat!

W2/D5 - AMRAP full body

That was a hamstring and booty burner 💪

Felt so strong during this workout! Leg day has become my favorite workout days thanks to Lacey.

W3/D1 - Lower Body

Pushed myself with heavier weights! 💪🏼 great workout!

W3/D2 - Shoulders & Biceps

I thought this was going to be easy.. I was so wrong! The short breaks made this workout a sweaty one!

W3/D4 - Lower Body

Silly me to think this one wouldn’t be too bad! 😂 great workout!

W3/D5 - HIIT

Awesome leg day! Heavy weights really make this one a killer.

Girl that last set was a burner I almost died

W4/D1 - Lower Body

W4/D2 - Shoulders & Biceps

W4/D3 - Back, Chest & Triceps

My legs are torched.. I forgot how tough this workout is.

Hardest leg workout I’ve done for quite some time. Dripping sweat.

W4/D4 - Lower Body

Wow! That was way harder than I thought. I’m dripping in sweat. Great workout!

W4/D5 - Full Body HIIT

W5/D1 - Lower Body

W5/D2 - Upper Body

My triceps were burning in that last set! Whew!

W5/D3 - Back, Chest & Triceps

Girl that superset 2 was a burner… whew!

Thrusters almost killed me! Great workout!

W5/D4 - Lower Body

W5/D5 - Full Body

Donna

W6/D1 - Lower Body

W6/D2 - Shoulders & Biceps

The second superset was a burner yowsers!

W6/D3 - Back, Chest & Triceps

Girl that last set was a burner! Hello glutes!!!

Not gonna lie… might have said some words under my breath during this.

W6/D4 - Lower Body

Girl this was hard! I made it through 6 rounds into the 7th and time was up after the 4th exercise

W3/D3 - Back, Chest & Triceps

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