Name: Playbook - Nikki Font - W1/D5 Chest / Tris
Uploaded: 2023-12-30T00:22:23.664Z
Duration: 45 min
Description: W1/D5 Chest / Tris

Ekene

Emma

Nikki

You will need :

- Bench Press
- Dumbbells
- Cable Machine

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

BARBELL BENCH PRESS

SS - complete both exercises, back to back, with no rest in 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

PUSH UP

Superset #1

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

OVERHEAD TRICEP EXT

- 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

TRICEP PUSH DOWN

- Grab the bar with an underhand grip
- Engaging your triceps, pull the bar down to straighten your arms
- Return to starting position with your elbows bent

UNDERHAND TRICEP PUSH DOWN

Superset #2

W1/D5 Chest / Tris

Marian  Hernandez

Waldo

W1/D1 Full Body

Was great started with air bike for 20 min then to this workout finished off with 10 min on the stairs wheeeeee !!!

Sweating my butt off. GREAT workout. The ab session was killer. 🔥

Nessa Breann

W1/D2 Shoulders / Abs

Julissa

Diana

W1/D3 Glutes / Hamstrings

Exzon

Your abs are not ready, but they will love you after

Mary Petrizzi

I loved it! I’m already so sore from yesterday 😫

Aspen

W1/D4 Back / Bis / Abs

W1/D6 Glutes / Quads / Abs

W1/D7 Rest

Ally Leara

this thrusters were killer today!!🥵🥵

W2/D1 Full Body

Shoulders are shaking! Plank up downs are 🔥🔥🔥🔥

W1/D5 Chest / Tris

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