Name: Playbook - Nikki Font - W1/D3 Chest, Triceps, Shoulders
Uploaded: 2023-12-30T00:22:23.577Z
Duration: 50 min
Description: W1/D3 Chest, Triceps, Shoulders

Great!! Feel in the “boob fat area” 🤪

Rach Mo

Kenzie

You will need access to a gym !!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

• these are for the HIIT exercises. I recommend setting your stop watch up in front of you & following the time that way!

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

 - From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

⚡️Plank walk - up & down

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Work for time, distance, or calories
- Increase speed as comfortable

⚡️Skier

⚡️ = TABATA Style , 4 min (20s on, 10s off)
** 8 rounds

- Start in a plank position 
- Perform 1 push up 
- Drive your knees towards your chest one at a time back and forth 

1 push up + 4 total mountain climbers = 1 set

⚡️Push Up + 4x Mountain Climbers

- 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

(Left, Right, Center = 1 rep)

3 DB incline press

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

- 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

Chest Fly + Tricep Superset

Complete all reps back to back with no rest between to complete 1 set

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows
- Raise the dumbbells forward and up
- Reverse the movement back down to starting position

Neutral grip front raise

- Hold the dumbbells in front of you with a neutral grip
- Maintain a bend in your elbows
- Raise the dumbbells forward and up in a rotating rainbow motion
- top position should have your palms facing down
- Reverse the movement back down to starting position

Rainbow Front Raise

Should Press + Raise Superset

W1/D3 Chest, Triceps, Shoulders

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 Cassie

W1/D1 Back, Biceps, Abs

Emma

W1/D2 Booty & Hamstrings

W1/D4 Active Rest (Walking)

Mary Petrizzi

Taraf

W1/D5 Booty & Quads

Tatiana

I can’t believe I didn’t die 😅😂 finished at 37 min and burned 270🤩

W1/D6 Full Body HIIT

W1/D7 REST

Dora

I actually died during this whole thing. 😭😭

The reverse flys were so much harder than I expected omg

W1/D3 Chest, Triceps, Shoulders

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