Name: Playbook - Nikki Font - W1/D1 Chest & Triceps
Uploaded: 2024-01-09T06:10:24.041Z
Duration: 60 min
Description: W1/D1 Chest & Triceps

Jade

Allie

Leslie

Tina

Macie

Hannah Williams

- Lay on a bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell 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

DB Lying Chest Flys

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Lying Close Grip Press

- Engage triceps as you extend your arms
- Keep core tight

DB Overhead Tricep Kickback

- Lean on a bench with one arm and knee 
- Hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB Bent Over Single Arm Tricep Kickback

W1/D1 Chest & Triceps

ISO hold with the alternating hammer curls was *chefs kiss*

Emmalea

Elaine

W1/D2 Back & Biceps

W1/D3 Legs (Quad Focus)

W1/D4 Active Recovery

Gisele Rigo

Tatiana

W1/D5 Shoulders & Abs

W1/D6 Legs (Posterior Chain Focus)

W1/D7 Rest Outdoor Walk

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

Really had to push myself on those last reps!🔥🔥🥵

W2/D3 Legs (Quad Focus)

W2/D4 Active Recovery

W2/D5 Shoulders & Abs & Cardio

Amber Smithers

W2/D6 Legs (Posterior Chain Focus)

W2/D7 Rest

W3/D1 Chest & Triceps

W3/D2 Back & Biceps

W3/D3 Legs (Quad Focus)

W3/D4 Active Recovery

W3/D5 Shoulders & Abs

W3/D6 Legs (Posterior Chain Focus)

W3/D7 Rest

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Legs (Quad Focus)

W4/D4 Active Recovery

W4/D5 Shoulders & Abs

W4/D6 Legs (Posterior Chain Focus)

W4/D7 Rest

W1/D1 Chest & Triceps

Community

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