Name: Playbook - Madyson Foy - D2/W3 Chest|Triceps|Biceps
Uploaded: 2022-11-03T02:42:50.888Z
Duration: 75 min
Description: D2/W3 Chest|Triceps|Biceps

- 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)

- 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

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

Alternating DB flat bench press

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

Decline push up

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction
- Keep your elbows close to you

Rope tricep pushdown

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Begin with a band in both hands
- Curl bands towards your shoulders 
- Slowly lower down until arms are extended

Band bicep curls

-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

Circut

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

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

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This workout definitely makes you show up. Feeling stronger every day! 🦵🏼

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