Name: Playbook - Nikki McGrath - W3/D4 Chest, Triceps, and Core
Uploaded: 2024-04-16T18:33:20.647Z
Duration: 50 min
Description: W3/D4 Chest, Triceps, and Core

Nikki

Shoulders, chest, and core 🔥

Today we have a series of supersets and a circuit. Remember to engage the muscles you’re working- you got his team! 

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

Repeat these two exercises back to back with minimal rest 🔥

- 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

Bench V ups, weighted

Superset

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Repeat these two exercises back to back with minimal rest. 🔥

- 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

Plank Zippers

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Repeat these two exercises back to back with minimal rest. For the axe chops, do 12 each side

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

Cable Axe Chops

W3/D4 Chest, Triceps, and Core

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

W1/D1 Leg Day: Quads

My shoulders and back are feeling it 🔥😅

W1/D2 Back, Shoulders, and Core

Lacey Craig

W1/D3 Glute Day

W1/D4 Chest, Triceps, and Abs

W1/D5 Full Leg Day

W2/D1 Leg Day: Quads

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

W2/D2 Back, Shoulders, and Abs

Absolutely loved it! Glute gains for realzzzz

W2/D3 Glute Focus

Arms are shakey. Definitely going to feel this tomorrow!

W2/D4 Chest, Triceps, and Shoulders

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

W3/D4 Chest, Triceps, and Core

Community

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