Name: Playbook - Nina Marie - W1/D5 Chest & Triceps
Uploaded: 2024-05-11T01:19:07.781Z
Duration: 60 min
Description: W1/D5 Chest & Triceps

Bench press 3x15
Incline bench press 3x15
Chest fly 3x15
Single arm press 3x15/side
Bench dip 3x25
Band tricep push down 3x25


God is working in you, giving you the desire to obey Him and the power to do what pleases Him
Philippians 2:13

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

Dumbbell floor chest press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline 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)

Single Arm Chest Press

- 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

Resistance Band Tricep Push Down

W1/D5 Chest & Triceps

W1/D1 Upper Body

W1/D2 HIIT Strength

W1/D3 Optional Cardio Day

W1/D4 Lower Body

W2/D1 Back & Biceps

W2/D2 Legs & Shoulders

W2/D3 Optional Cardio Day

W2/D4 Chest & Triceps

W2/D5 Glute Blaster

W3/D1 Back, Biceps & Shoulders

W3/D2 Leg Strength & Plyo

W3/D3 Optional Cardio Day

W3/D4 Total Body HIIT

W3/D5 VO2 Training

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Optional Cardio Day

W4/D4 Legs & Shoulders

W4/D5 Total Body HIIT

W5/D1 Lower Body

W5/D2 Total Body Tempo

W5/D3 Optional Cardio Day

W5/D4 Back, Shoulders & Biceps

W5/D5 Chest, Triceps & Core

W6/D1 Leg HIIT

W6/D2 Total Body Strength

W6/D3 Optional Cardio Day

W6/D4 Back & Chest Tempo

Angie

W6/D5 Arm HIIT

W7/D1 Lower Body Beatdown

W7/D2 Back & Biceps

W7/D3 Optional Cardio Day

W7/D4 Chest & Triceps

W7/D5 Total Body HIIT

W1/D5 Chest & Triceps

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