Name: Playbook - Madyson Foy - W1/D3 Chest/Shoulders/Triceps
Uploaded: 2023-05-16T17:30:41.425Z
Duration: 60 min
Description: W1/D3 Chest/Shoulders/Triceps

Ashley

belinda

The tricep pump is coming in hottttttt y’all 🥵

Madyson

I’m excited to see what’s next!! I know my arms will be feeling it tomorrow.

Diana

Arms are going to be sore tomorrow! Loved this workout!

Incline walking

Pin the needle

- 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

- Stand in a stable position
- Dumbbell in each hand at your hips 
- Make a circle shape with the dumbbells brining the dumbbells over your head
- Elbows with a small bend
- Light weight

Dumbbell around the world

Warm up

- Increasing weight each set! Let’s go a bit heavier than last week!
- 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

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold 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

Circuit

- 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
- 10 each arm

Dumbbell tricep kickbacks

- 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

If you don’t have a ski erg you can do the row machine!

- 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

- 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

Cardio! Let’s  s w e a t  🙏🏻🥵

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Neck rotations

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

Forward fold

Yoga/Mobility

W1/D3 Chest/Shoulders/Triceps

Kristy

Payden and I are smoked 🔥 Proud of y’all!

W1/D1 Leg day baby

Ashley Vaughn

Anna

W1/D2 Back & biceps day! 💪🏻

W1/D4 Active recovery day ✨

W1/D5 Bum and hamstring focused 🔥

W1/D6 Full body 🥵

Starting that week roiiiight, gettin toiiiiiight!

W2/D1 Leg day babes!!

W2/D2 Chest/Shoulders/Triceps

Pushed myself in adding more weights today 🔥👏🏻🥳

W2/D3 Back & biceps day! 💪🏻

Had a nice recovery day. Went out and played some soccer with my son :)

W2/D4 Active recovery day ✨

W2/D5 Bum and hamstring focused 🔥

Great and effective for a quick workout day!

W2/D6 Full body 🥵

2 days behind, but #deathbymady ❤️‍🔥✊🏻

W3/D1 Leg day babes!!

So excited to see my results!! Wasn’t in the mood to go #iwantedtobelazy but get you friends who push you to be better!!

W3/D2 Chest/Shoulders/Triceps

Had a hiccup with getting my workouts in last week! Getting this week back on track! Today was a great workout! Hardest part was showing up!

W3/D3 Back & biceps!

W3/D4 Active recovery day ✨

W3/D5 Bum and hamstring focused 🔥

W3/D6 Full body. LG 😤

I did not die but my hamstrings may have ❤️‍🔥🤘🏼

W4/D1 Leg day babes!!

W4/D2 Chest/Shoulders/Triceps

W4/D3 Back & biceps!

W4/D4 Active recovery day ✨

Turning it upppp ❤️‍🔥❤️‍🔥❤️‍🔥

W4/D5 Bum and hamstring focused 🔥

W4/D6 Full body. Let’s crush it 😤

Great leg workout! I’ll definitely be feeling it tomorrow 😅

W5/D1 Leg day! 🔥

W5/D2 Chest/Shoulders/Triceps

W5/D3 Back & biceps!

W5/D4 Active recovery day ✨

W5/D5 Bum and hamstring focused 🔥

W5/D6 Full body 🥵

W6/D1 Leg day! 🔥

W6/D2 Chest/Shoulders/Triceps

❤️‍🔥❤️‍🔥 
back back
give me wide lats (50 ft)

W1/D3 Chest/Shoulders/Triceps

Community

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