Name: Playbook - Sarah Brock - Chest & Arms 1/16
Uploaded: 2023-03-28T02:16:36.261Z
Duration: 60 min
Description: Chest & Arms 1/16

-Attach cables to an anchor point above your head. Handles will hang down about waist high.
-Grab the handles with your hands facing away from the anchor point.
-Lean forward until your body is at a 40-degree angle, arms extended straight, core tight, and keeping your body straight from head to toe.
-Lower yourself down, bending at the elbows and until your chest reaches handle level in the center of the cables.
-Exhale as you push yourself up, maintaining a tight core, and back to start position. This completes one repetition.

TRX push up

- Lying face up with knees bent and feet flat on floor anchored in to weights 
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Anchored sit up

Superset

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Keep chest up and upper back tight into bench. Explode up keeping your chest your chest.
-Lower dumbbells down in a slow and controlled manner.

Quick Up- Control Down, Flat dumbbell press (5 sec eccentric

Leg lifts with med ball

- 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 low incline bench 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

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups

- Begin with band in both hands and elbows bent 90 degrees close to your body. 
-keep shoulders down and chest up
- Extend elbows and engage triceps

Band triceps extensions

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- 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

Chest & Arms 1/16

Legs 1/2

Back & Bi's -1/4

Chest & Shoulders 1/6

Back & Bi's 1/9

Legs  1/11

Shoulders & arms 1/13

Tracy

Legs & abs 1/18

Back & Shoulders 1/20

Chest & Shoulders 1/23

Legs & Glutes 1/25

Back and arms 1/27

Chest & Tri's 1/30

Chest & Tri's 3/03

Back and arms 3/01

Steady State cardio 2/27

Back & Shoulders 2/24

Legs & Glutes 2/22

Chest & Shoulders 2/20

Legs & abs 2/17

Chest & Shoulders 2/15

Back & Bi’s 2/13

Legs 2/10

Back & Bi's 2/8

Chest & Shoulders 2/06

Legs  2/03

Back & Bi’s 2/09

HITT: full body workout 3/2

Shoulders 2/27

Chest & Arms 1/16

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