Name: Playbook - Nikki Font - W4/D5 Chest / Tris / Abs
Uploaded: 2023-12-30T00:22:23.965Z
Duration: 60 min
Description: W4/D5 Chest / Tris / Abs

You will need :

- Bench Press
- Dumbbells
- Bench

- 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

- Raise your elbow
- Extend your arm engaging your tricep
- Focus on a slow controlled movement

BENT OVER TRICEP EXTENSION

SS - 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

LYING DB FLY

- 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

Superset #1

- 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

- 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

LYING CLOSE GRIP PRESS

Superset #2

12 Weighted Sit Ups
12 Weighted Russian Twists
12 Bicycle Crunches
12 Plank Toe Taps

3 rounds!

💡Complete ALL 4 exercises I’m a row (48 reps). Then REST, & repeat 2 more rounds!

Intense Abs

W4/D5 Chest / Tris / Abs

Marian  Hernandez

Waldo

Ekene

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

Emma

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/D5 Chest / Tris

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 🔥🔥🔥🔥

W2/D2 Shoulders / Abs

W2/D3 Glutes / Hamstrings

W2/D4 Back / Bis / Abs

The push ups with chest flys is *chefs kiss* 🤌🏼💋

W2/D5 Chest / Tris

W2/D6 Glutes / Quads / Abs

W2/D7 Rest

W3/D1 Full Body

Shoulder burn and sweat was great and then the ab finisher brings the workout to a new level

W3/D2 Shoulders

W3/D3 Glutes / Hamstrings

The ab finisher is an awesome end to this workout

W3/D4 Back / Bis / Abs

W3/D5 Chest / Tris / Abs

Teresa

W3/D6 Glutes / Quads

W3/D7 Rest

W4/D1 Full Body

W4/D2 Shoulders

W4/D3 Glutes / Hamstrings

W4/D4 Back / Bis / Abs

This work out really ends a killer week. A challenge I definitely recommend.

W4/D6 Glutes / Quads

W4/D7 Rest

W5/D1 Full Body

W5/D2 Shoulders / Abs

W5/D3 Glutes / Hamstrings

W5/D4 Back / Bis / Abs

W5/D5 Chest / Tris

The split squat superset gets me every time 🔥

W5/D6 Glutes / Quads

W5/D7 Rest

Today I really felt how far I have come since starting this program. I was surprised by now well I was moving through every part. Stayed committed and now I’m feeling empowered

W6/D1 Full Body

Shoulder day is becoming my fave, I’ve seen so much growth & progress. 💪❤️

W4/D5 Chest / Tris / Abs

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