Name: Playbook - Madyson Foy - D2/W2 Chest|Triceps
Uploaded: 2022-11-03T02:41:17.214Z
Duration: 75 min
Description: D2/W2 Chest|Triceps

Ashley Vaughn

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

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

Banded pull aparts

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Circuit

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

- Stay up straight to apply more tension on your triceps 
- Maintain control and stability
- Assisted if needed
-If you can do assisted do bench tricep dips

Dips

- 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

- Hold the dumbbells in front of you with palms facing up
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- 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

Dumbbell tricep kickbacks

- 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

-Start with the rope behind you, with plenty of space around you. Whip the rope round and jump up with both feet over the jump rope and land on both feet. Aim to keep your posture straight throughout.

Jump rope

D2/W2 Chest|Triceps

Madyson

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Active recovery/rest day

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D1/W2 Lower body

D4/W2 Lower body

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D1/W3 Lower body

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D4/W3 Lower body

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D1/W4 Lower body

This end, by far, was a killlerrrrrrr. 
Feelin’ damn good about myself. 🤜🏻🖤

D2/W2 Chest|Triceps

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