Name: Playbook - Nikki McGrath - W4/D4 Chest, triceps, and Core
Uploaded: 2024-04-17T22:25:10.820Z
Duration: 50 min
Description: W4/D4 Chest, triceps, and Core

Nikki

This workout was Fantastic 😅🫶 feeling GOOD

Start this workout off by doing my Upper Body Warm Up, located in my Warm Up Collection.

This workout will strengthen, sculpt, and tone your upper body. 

This workout will have you do a single exercise, followed by a superset of the same muscle group. You got this team, let’s do it! 

Optional: 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

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

- 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)

- 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

Today’s core will consist of 3 rounds of the following exercises. Finish strong, you got this!

Plank Zippers

Bumper Plate Sit up Taps

For this exercise, begin on your back, legs extended on the ground. 

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.”

Next, simultaneously sit your torso up and lift one leg in to your chest, giving it a little “hug” before lowering back down. That’s one rep. Lower down, and repeat to the other side. 

Modification: Sit up first, then raise your leg in.
Also, bend your legs more to reduce the range of motion.

Single leg Sit ups

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement

Half the reps on one side, then half the reps on the other. 

Modification:

Drop your lower leg down to your knee, keeping your top leg straight.

Elbow side plank hip raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Ab work

W4/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 🥵🥵🥵

W4/D4 Chest, triceps, and Core

Community

More workouts from Nikki McGrath