Name: Playbook - Robert John - Triceps & Chest | DB, Band, BodyWeight
Uploaded: 2021-11-12T01:26:30.056Z
Duration: 30 min
Description: Triceps & Chest | DB, Band, BodyWeight

Justin

the push-up superset should be illegal 

10/10

Great! I have never engaged my chest like that with the band. Very good squeeze indeed! 👌🏾

Jonathan

Maybe use the same type of bands throughout different sessions? Helps make it easier. Thanks!

Ori Chevio

10/10
push-ups killed me

Loving the workouts but I’d also love it if you occasionally incorporated barbell movements! :)

2 muscle group workout. Triceps and Chest.
You’ll need dumbbells and a light resistance band.

Jump Rope (warm up)

- Wrap a resistance band around your hands on either side so the tension is just enough to be taught when arms are outstretched. 
- raise your arms overhead and behind your spine 
- stand tall, hinge at the hips, bend forward, keeping the band overhead. 
- repeat for 10 reps

Chest Opener warm up (modified good morning)

- using one HEAVY DB
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension (Single DB)

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extension (double band)

Tricep Circuit

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor to a 3 second count
- Extend your arms to come back up as quickly as possible (do this safely—if you have not previously tried explosive push ups, take it slow to start)

push up + 3 second negative

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- make sure to control the decline of this movement, don’t just fall to the floor (you are already fatigued, it’s all the more reason to stay strong and under control)

Modified push ups

Push Up Drop Set (chest circuit)

- using two light DB’s..LIGHT. We are doing 20 reps
- stagger your feet, hinge at the hips and bend forward
- keep your spine and head in one straight line (use a mirror to check form)
- hinging at the elbow Extend your arm backward engaging your tricep 
- Keep elbow high, only thing moving should be your forearms

Bent over tricep extension (double DB)

- stagger your feet (one in front of the other) and put the center of the band under the heal of your back foot
- lift the handles overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower the band down behind your head
- Extend your arms engaging your triceps to bring the band back up 
- keep the core tight
- don’t let the band slip out! Ow!

Band overhead tricep extension (double)

Tricep Circuit 2

- Wrap the resistance band around your feet or a solid object 
- holding both hands ‘curl’ the band inward toward your chest, keeping elbows low and tight
- squeeze your chest at the top of this movement 
- this will feel like a curl if your form is not precise and you’re not actively thinking/engaging your chest mentally

Banded Chest Squeeze

- Wrap the resistance band around your feet or a solid object 
- holding both hands ‘curl’ the band inward toward your chest, keep elbows high and bowed out
- squeeze your chest at the top of this movement 
- this will feel like a curl if your form is not precise and you’re not actively thinking/engaging your chest mentally

Banded Chest Squeeze 2

Chest Circuit 2

Triceps & Chest | DB, Band, BodyWeight

Gary

Good set, loved the use of bands and dumbells in the same set

Danell

Upper Body (Dumbbell + Band)

Tomasz

Upper Body | DB + Band

Alex

Great workout! Sweating up a storm! Can’t wait for the next one x

Bi’s, Back, & Abs | Dumbbells

Upper Body (Drop Sets) | Dumbbells + Band

Landon Bauman

10/10
my biceps hated this

I did have one issue: whenever I try to do pullovers, I always feel it in my chest more than my lats. Is that normal?

Back + Bi’s | Dumbbells

someone just complimented my shoulders so obviously this workout is killer 

10/10

Triceps & Chest | DB, Band, BodyWeight

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