Name: Playbook - Nikki Font - W3/D5 CHEST / TRIS
Uploaded: 2023-12-30T00:22:23.889Z
Duration: 45 min
Description: W3/D5 CHEST / TRIS

You will need :

• bench
• dumbbells
• jumprope

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower 1 dumbbell to chest level & back up
- Perform the same thing on the opposite arm
- now lower both dumbbells
- Press the dumbbells back up engaging your chest

All 3 movements = 1 rep

Dumbbell incline bench press

Superset - perform 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)

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

SS - flys to dips

- 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

- Start by lying down with dumbbells in hands, pressed close together 
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

SS - push ups to close grip press

- Jump rope with the rope passing under your feet once each jump

You can do these in intervals or take breaks as needed

Jump rope

W3/D5 CHEST / TRIS

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

Tatiana

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D6 GLUTES / QUADS / ABS

W2/D7 REST

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W3/D5 CHEST / TRIS

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