Name: Playbook - Madyson Foy - D2/W2 Chest|Triceps|Biceps
Uploaded: 2022-11-03T02:42:50.863Z
Duration: 75 min
Description: D2/W2 Chest|Triceps|Biceps

Loving the structure of the workouts! Can’t wait to see the results in 4 more weeks 👀👀

Ashley Vaughn

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

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

Band Lateral raises

- Start with your arms at 90 degrees
- Press the bands straight up
- Lower with a slow controlled motion

Banded standing shoulder press

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Circuit

- Grip the bar with preferred width 
- Bring the bar down to your mid-chest  
- Push the bar straight up engaging your chest 

Target area: Chest

Barbell bench press

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. 
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Dumbbell 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

Bench dips

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Taking a 2 second pause half way up and half way down.

Barbell bicep curls with 2 second pause

- Hold a medicine ball with both hands above your head 
- Slam the ball on to the ground directly in front of you as hard as you can
- Receive the ball with both hands on the bounce and repeat the movement

Ball slams

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs.
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position.

Mountain climbers

Regular stair stepper

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Challenging workout! Especially those mountain climbers🥵

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Starting increasing weights with my sets and boyyyy was it a killahhhhh 🔥🤪

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