Name: Playbook - Nikki Font - Day 34 - Chest & Triceps
Uploaded: 2023-12-30T00:22:24.064Z
Duration: 50 min
Description: Day 34 - Chest & Triceps

Tria

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

Superset - complete both exercises back to back with no rest between to complete 1 set

- 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 and return to the initial position

Chest fly machine

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

SS - flys to push ups

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

All of these rules must be completed & checked off to complete your day today!!

YOU GOT THIS !!

Take a photo of yourself to mark your progress for the day! 

This is important because we look at ourselves every day and don’t notice change, but we will once the 60 days is over!

Progress Picture

No eating out Sunday - Friday

You may have 1 “cheat” meal on Saturday! But it must be shared with a friend, family member, or loved one

No alcohol

Diet

Hydration

5-10 minute of Prayer / Gratitude per day

Prayer / Gratitude

2 sessions per day - (1) weight lifting & (1) cardio based

• BOTH must be a minimum of 30 minutes

30 minutes of cardio

💡Additional 5 RULES

Day 34 - Chest & Triceps

Janel

Marielle

Smriti

START HERE

Weird to start motivated into your class and finding yourself on a Te

It was a very exiting first day. I really like praying to the universe and I had this habit like 6 months. Also I had such habits like drinking water and going for a walk with my dog. ❤️🐶🐶

Anna

Day 1 - REST

Nanc

Great. Haven’t worked out in ages. I loved it!

Karlee

Day 2 - Shoulders

Veronica

Chelsey

Realized my back is way stronger than I realized

Kristianna

Day 3 - Back & Biceps

Omg I’m obsessed with these workouts! My legs were literally shaking walking out of the gym

Had my legs shaking halfway through. Totally not gonna be able to walk tomorrow 😝

Miranda

Day 4 - Booty & Hammies

Alissa

Day 5 - Cardio

Day 6 - Chest & Triceps

Day 7 - Booty & Quads

Day 8 - REST

Day 9 - Shoulders

Day 10 - Back & Biceps

Jacqueline

Day 11 - Booty & Hammies

Day 12 - Cardio

Kiara

Day 13 - Chest & Triceps

I was crying by the end, both with glee and with “omg, one more set 😭” 😂

Day 14 - Booty & Quads

Day 15 - REST

Day 16 - Back & Shoulders

Day 17 - Core & Cardio

my glutes 🤧🤧🤧 my abs 😭😭😭

Day 18 - Legs & Core

Day 19 - Biceps & Triceps

Day 20 - Chest & Stair Master

Day 21 - Booty & Hammies

Day 22 - REST

Day 23 - Back & Shoulders

Day 24 - Core & Cardio

Day 25 - Legs & Core

Day 26 - Biceps & Triceps

Day 27 - Chest & Stair Master

Day 28 - Booty & Hammies

Day 29 - REST

Day 30 - Shoulders

Day 31 - Back & Bis

Day 32 - Glutes & Quads

Day 33 - Sprint Intervals

Day 35 Glutes & Quads

Can see why this rest day needs to happen…legs are 💀 from yesterday

Day 34 - Chest & Triceps

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