Name: Playbook - Nikki Font - Day 47 - Chest & Tris
Uploaded: 2023-12-30T00:22:24.141Z
Duration: 60 min
Description: Day 47 - Chest & Tris

- 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

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- From kneeling position 
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell kneeling tricep kickback

- 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

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 47 - Chest & Tris

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 😭😭😭

Tria

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 34 - Chest & Triceps

Day 35 Glutes & Quads

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

Day 47 - Chest & Tris

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