Name: Playbook - Nikki McGrath - W1/D4: PUSH & ABS
Uploaded: 2025-02-13T19:40:58.809Z
Duration: 60 min
Description: W1/D4: PUSH & ABS

Danielle

Back to upper body here we go! We have chest n triceps with shoulders today, sneaking in some ab work as well.

Let’s do this! 


For best Results: Finish w/ 10-12 minutes of an incline walk, bike ride, or run. 🙌🔥

- 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 flat bench press

Repeat these exercises with good form and technique back to back.

- Lying on the incline bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Incline Bench Press

Lat Raises

Superset

- Set the pulleys to the appropriate height and weight (The pulleys should be approximately chest height)
- Grab each handle attachment, stepping forward of the machine to raise the weight off the stack and stagger your feet for better stability
- Position the handles to the sides of your chest, with your elbows bent and tucked in to your torso at a 45° angle
- Exhale as you press the handles forward and inward, contracting your chest 
- Pause at peak contraction of your chest before inhaling as you slowly reverse the movement and return the handles to the starting position

Cable Chest Press

Repeat these two exercises back to back with minimal rest. You got this!

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

For this superset, do these exercises back to back with minimal rest in between. Rest for 30 seconds, then repeat. Do this 3x

- Sit in an upright position, holding a dumbbell in each hand at the shoulders
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Overhead Press

Overhead Tricep Extension

Let’s finish strong with some ab work- you got this! Repeat the following circuit 3x through, resting for 45 seconds at the end before starting the next round.

For this exercise, begin on your back, legs up in the air at a 90 degree angle to your hips.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Then, lower one simultaneously as you lift the other, scissoring back and forth. 

Modification: bens your legs and reduce the range of motion.

Scissors

Weighted Scissors

Lower down and do 10 flutters. Raise up, and repeat. Count the reps every time you do a leg lower.

Leg lower into flutter kicks

Weighted Leg Lowers

Ab Circuit

W1/D4: PUSH & ABS

W1/D1 FIRST- START HERE

Killer! Got a good sweat in. Still walking funny 2 days later. 😂

Christina

Went heavy this round and quads are burning!

Rebekah

Killer! Just under an hour and I’m sweatin like I worked out for 2 🥵

cassie and zach

W1/D1 QUADS & CALVES

My shoulders and back are feeling it 🔥😅

W1/D2 PULL & ABS

W1/D3: CARDIO & ABS

W1/D5: GLUTES & HAMSTRINGS

W2/D1 QUADS & CALVES

Whooo, great way to start the week. Loved this one🔥❤️

W2/D2 PULL & ABS

W2/D3 CARDIO & ABS

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 PUSH & ABS

Absolutely annihilated my legs and I’m here for it 🥵🥵🥵

W2/D5 GLUTES & HAMMIES

W3/D1 QUADS & CALVES

That back and biceps workout was amazing 🔥

W3/D2 PULL & ABS

W3/D3 CARDIO & ABS

W3/D4 PUSH & ABS

Whewwww that burned more than I thought 🤣

W3/D5 GLUTES & HAMSTRINGS

W4/D1 QUADS & CALVES

That burn was intense! Great upper body day 🔥

W4/D2 PULL & ABS

W4/D3 CARDIO & ABS

This workout was Fantastic 😅🫶 feeling GOOD

W1/D4: PUSH & ABS

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