Name: Playbook - Nikki Font - W5/D5 Chest / Tris
Uploaded: 2023-12-30T00:22:24.029Z
Duration: 50 min
Description: W5/D5 Chest / Tris

You will need :

- Cable Machine
- 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

- Set the bench at 45 degrees 
- Press both dumbbells into the air as your starting position
- Lower 1 dumbbell down to your side, then back up. Keep it there
- Perform the same rep on your other side
- Lower both dumbbell down to your chest
- Return to starting position
- 3 movements completes 1 rep

3 WAY INCLINE PRESS

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

SS - complete both exercises, back to back, with no rest in between, to complete 1 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

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

W5/D5 Chest / Tris

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

W4/D5 Chest / Tris / 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

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. 💪❤️

W5/D5 Chest / Tris

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