Name: Playbook - Lacey Lyons - W5/D3 - Back, Chest & Triceps
Uploaded: 2024-01-08T00:55:10.018Z
Duration: 60 min
Description: W5/D3 - Back, Chest & Triceps

My triceps were burning in that last set! Whew!

Ashley McCartney

Maddy

This is our second to last back, chest and triceps workout! Set an intention for this workout and let’s get it done!

Complete movements back to back before taking the rest period.

- Lying on the floor or bench 
- Lower weights to your chest 
- Keep palms facing each other 
- Press dumbbells back up over your chest

Dumbbell neutral chest press

- Start in a push up position on a bench or the floor
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly
- keep core tight and body flat

Explosive bench push-ups

Superset 1

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the band down engage your lats
- you can shut your band in the top of a door frame by closing the door

Band straight arm pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar or band down until your elbows are straight
- Bend the elbows to return to the starting position
- keep your body still only using your triceps

Band tricep pushdown

Superset 2

-bending over so chest is parallel to ground 
- shoot your elbows out to the side
- drag dumbbells up and a 90 degree angle 
- squeezing through your rear shoulders and back

dumbbell high row

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over row

Superset 3

- 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, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Superset 4

W5/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!

W5/D3 - Back, Chest & Triceps

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