Name: Playbook - Libby Petrucci - Upper Body: CST
Uploaded: 2024-01-13T00:34:17.717Z
Duration: 45 min
Description: Upper Body: CST

This workout is all about chest, triceps and shoulders. We’re adding some cardio in there to make an epic hybrid that will sure to leave you feeling fire! 

The endurance detail is timing - the entire workout is 40 seconds on 20 seconds off.

This is a hybrid strength workout! You get a nice mix of cardio and strength to really work that endurance for a fire workout! Chest, shoulders and triceps - Let’s get it!

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

* MODIFY WITH PUSH-UP OR INCLINE PUSHUP*

Decline push up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
- reps are for each arm

Dumbbell tricep kickbacks

- using lighter set of dumbbells
- stand at a hinge in hips with chest parallel 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt flies

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit 1

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the bar forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Cable overhead tricep extension - high pulley

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Circuit 2

- Start seated on an incline bench between the cables
- Bring your hands up and together engaging your chest
- Pause and let your arms return back to the starting position

Incline low to high cable chest fly

- 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
Bend knees to take resistance off

Bench dips

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Upper Body: CST

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