Name: Playbook - Madyson Foy - D2/W3 Chest|Triceps
Uploaded: 2022-11-03T02:41:17.242Z
Duration: 75 min
Description: D2/W3 Chest|Triceps

- Stand in front of the machine with your feet shoulder-width apart.
- Grab onto the handles, so your hands are above your head and slightly bent.
- Then, pull the handles down in front of you as your bend your knees and push your hips back, as if you’re cross-country skiing.
- Pull the cables down and back until your hands are down by your thighs, arms parallel to your torso.
- Straighten your arm as much as you can.
- Reverse the movement to bring your arms back up to starting position as you lift to your tip toes.
- Immediately pull back down, lowering your heels to the ground, and continue repeating this movement pattern.

Ski erg machine

- Start with your arms a little wider than shoulder width
- Perform a push up and pause for 3 seconds when your chest touches the ground 
- Push back up to starting position

In-out push ups

Circuit

- 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

- 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 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

- Arms a little wider than shoulder width 
- Keep your hips tucked in 
- Engage your core 
- Keep everything tight

High plank

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

Decline push up

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

-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

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

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