Name: Playbook - Nikki Font - W3/D1 Chest + Tris
Uploaded: 2023-12-30T00:22:23.599Z
Duration: 45 min
Description: W3/D1 Chest + Tris

Mary Petrizzi

Loved it! Definitely will be sore tomorrow after pairing this with some ab exercises

Haley

That tricep superset!! 😅 🔥 I loveddd it!!

Madeline

You will need:

- bench press
- cables
- bench
- dumbbells

- 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

- Squeeze arms togther in front of your lower chest
- Maintain a tight core and get a good stretch

Decline cable fly

Perform both exercises back to back with no rest in between to complete one set

- 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

Cable straight bar tricep pushdown

- Keeping your core tight 
- Pull down with palms facing towards your body 
- Keep your elbows in tight and isolate your Tricep
- Pull down all the way and repeat

Underhand tricep pull down

Superset

- 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 close grip press

W3/D1 Chest + Tris

Exzon

🔥
Set up to challenge you. To failure at the end is a great finisher to a good workout

Khalid

W1/D1 Chest + Tris

laura kiorkis

Swapped alternating dumbbell curls for zottman curls and used thick light green band for assisted pull ups

W1/D2 Back + Bis

Came into the gym walking, left waddling 😂🫶

Kaleigh

W1/D3 Quads + Glutes

Elaine

W1/D4 Shoulders

W1/D5 Arms

Alissa

W1/D6 Hamstrings + Glutes

Had to switch my program around so today was my rest day. We went for a walk around the cove that’s by my apartment.

Shelby

W1/D7 Rest!

W2/D1 Chest + Tris

W2/D2 Back + Bis

Legs are trembling leaving the gym 🥴💪🏼

W2/D3 Quads + Glutes

W2/D4 Shoulders

W2/D5 Arms

W2/D6 Hamstrings + Glutes

W2/D7 Rest!

W3/D2 Back + Bis

Alex

This workout gives you a great challenge with a burn 🔥

Daaayyyumm this one was ❤️‍🔥! Feeling strong and and empowered!

W3/D3 Quads + Glutes

W3/D4 Shoulders

W3/D5 Arms

Oh my goodnesssss 😅 this one was so good! I lifted a little heavier today and was pouring sweat! Haha so fun!

W3/D6 Hamstrings & Glutes

W3/D7 Rest

W4/D1 Chest + Tris

W4/D2 Back + Bis

W4/D3 Quads + Glutes

W4/D4 Shoulders

W4/D5 Arms

W4/D6 Hamstrings & Glutes

W4/D7 Rest!

W5/D1 Chest + Tris

W5/D2 Back + Bis

This workout will challenge you. Great burn

W5/D3 Quads + Glutes

W5/D4 Shoulders

W5/D5 Arms

W5/D6 Hamstrings + Glutes

W5/D7 Rest!

W6/D1 Chest + Tris

W6/D2 Back + Bis

Oh my goodness y’all 😅 this one is no joke. Make sure you’re well hydrated and have eaten well a few hours before this one! So good!!

W3/D1 Chest + Tris

Community

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