Name: Playbook - Nikki Font - Chest & Tris
Uploaded: 2024-01-09T06:11:00.218Z
Duration: 45 min
Description: Chest & Tris

Tatiana

Kaleigh

You will need :

- bench press
- bench
- dumbbells
- cable machine

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower ONE of the dumbbells to chest level, while the other remains in the air
- Press the dumbbell back up engaging your chest
- Perform the same movement on the OTHER side
- Lastly, lower both dumbbells down & push up to starting position.

Left, Right, Center = 1 rep

3 way DB incline bench press

Complete both exercises back to back with no rest between to complete 1 set

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Overhand Cable pushdown

Underhand Cable pushdown

Tricep Superset

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest while opening up ONE arm, while the other keeps resistance on the other handle
- Return to the initial position, then do the other arm

Left + Right = 1 rep

Alternating Chest fly machine

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Chest & Tris

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Chest & Tris

Community

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