Name: Playbook - Nina Marie - W1/D2 Day 2: Chest & Triceps
Uploaded: 2024-05-11T01:19:07.562Z
Duration: 45 min
Description: W1/D2 Day 2: Chest & Triceps

Angie

In You, O Lord, do I put my trust and confidently take refuge; let me never be put to shame or confusion!
—Psalm 71:1

- 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

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Chest Builder

Single Dumbbell Chest Press

- 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)

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Hello Triceps

The timer will start and you will run through each exercise with the set amount of reps for as many rounds as you can in 10 minutes. Take minimal rests.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Plank

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated
- only count on one side for reps (left and right = 1 rep)

W1/D2 Day 2: Chest & Triceps

Community

More workouts from Nina Marie