Name: Playbook - Matthew Noszka - W4/D4 Chest and tri burner
Uploaded: 2021-06-25T17:15:18.213Z
Duration: 30 min
Description: W4/D4 Chest and tri burner

Benito

awesome, but I don't know what to do when I have so big musle sorness expeciely on back even massage foam roll doesn't help

- Yoga block pushups 4 x 8-10
- Incline dumbbell press 
3 x 8-10
- Close grip bench press 4 x 12-15
- Tricep extension with leg raise 4 x 15-20
- Dips 4 x 10-15

- When using the yoga blocks, try and get your chest as close to the ground as possible before extending back up on the pushup- 5-second count down and explode on push up

Yoga block pushups

- Bench angle–the higher the angle, the more shoulder recruitment. The lower the angle, the more chest recruitment
- Very important to keep shoulder blades tucked under with a slight arch in the lower back
- Keep feet firmly planted on the ground

Incline dumbbell press

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

- Lying with your back flat on the bench, hold the dumbbell in both hands directly above your chest
- Lift legs vertically while keeping the dumbbell in place
- Begin to lower both legs and arms in the opposite direction simultaneously

Tricep extension with leg raise

- Flex at the elbows to come down
- Push your elbows back, keeping your arms close to your body
- Cone down until you reach 90 degrees and extended your arms to come up
- As you come up engage your triceps

Dips

W4/D4 Chest and tri burner

I like how you can adjust it and keep your progress. It was a great workout!

Morgan

Ross

I'll win, I decided I'll become from this moment consistent & discipline & I won't quit, quitting is not an option from now on, thank you for providing me workout program I can follow💪🏼🧠

W1/D1 Upper body

Andrea Berrelleza

I'm already feeling the heat baby😂😂🤙💪💪

Nasim

W1/D2 Beach pump

Not everyone has the equipment that was used in this workout.

Angie

Really good - still figuring out the bags and was only able to do 15 burpees per round but stuck it out and pushed hard. Les gooooooo

Will

W1/D3 Boxing circuit

So glad I did the whole week!! Didn’t think I would because of bust it is at work but I remembered you saying if you don’t there’s no excuses your just lazy.

Zooey Arabella

Too much equipment. Burpees are in almost every workout - maybe that s not bad i just don t like the exercise haha

vlad

W1/D4 Back & arms

Killian

Regretting doing this after the boxing circuit 💀!

W1/D5 15 min abs

Mathieu

Khadija

Amazing, you are the best trainer I have found.

Leopoldo

W2/D1 9 min abs

Good. There was no medicine ball so I just did deadlifts as a substitute

Mark

Already know I’m going to feel my hammies tomorrow!

Kayla

awesome and painfull, can't wait for the time when I will start seeing results and have my dreamy body🥰
thank you so much for this opurtunity you gave me, without your motivation and app a wouldn't even start working out cuz it would end like every other times when I started so thank you, you are the reason why I am working on myself everyday and why I will, Thank you!

W2/D2 Happy hamstrings

I know I’m gonna wish we had an elevator at the office today!

Tanya

W2/D3 Love it leg day

Thanks, what can I do with the last exercise when not equipment available?

painfull, but I still think I will workout thought day again even if it's painfull💪🏼

W4/D4 Chest and tri burner

Community

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