Name: Playbook - Penny Barnshaw - Chest, Triceps, Conditioning
Uploaded: 2024-02-22T02:30:26.021Z
Duration: 60 min
Description: Chest, Triceps, Conditioning

Workout Details

*Record your weights & reps in your notes app on your phone or a notebook 
*Modify Barbell & Kettlebell moves with Dumbbells

Warm Up - 5 -10 Minutes General Cardio 

Single Set 1
Incline BB Bench Press
3 x10-12 [+ 2 warm up sets]

Single Set 2
DB Flat Bench Chest Press 4 x 8-10

Compound Set 3
3a.DB Incline Chest Fly 3 x10-12
3b.Seated Double Dumbbell Tri Extension 
3 x8-10

Single Set 4
Hand Release Pushups 4 x 30 secs work/30 secs rest

Conditioning – Tabata 4 Rounds 
Dips-20 secs work/10 secs rest
Burpees-20 secs work/10 secs rest

Have a great session ✌️

Barbell Incline Chest Press

Dumbbell Chest Press (Flat Bench)

3a.Incline Dumbbell Chest Fly 3 x10-12
3b.Seated Double Dumbbell Tri Extension 3 x8-10 reps

Incline Dumbbell Chest Fly

Double Dumbbell Seated Tricep Extension

Superset 3

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Tabata x 4 Rounds
Dips-20 secs work/10 secs rest
Burpees-20 secs work/10 secs rest

- 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

- 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

Conditioning

Chest, Triceps, Conditioning

Billie

Back, Bi’s & Conditioning

Those Turkish get-ups are brutal, ended up doing 3 rounds of half get-ups .

Amber

Great work. Still have to master those Turkish get up but lol

Chest, Triceps, Conditioning

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