Name: Playbook - Sarah Brock - Chest & Tri’s 3/8
Uploaded: 2023-09-03T03:31:40.479Z
Duration: 60 min
Description: Chest & Tri’s 3/8

Repeat this circuit 3 times:

1. EMOM 5 minutes: 6 reps
-Barbell bench press 

2. Superset
-Incline dumbbell press 4 x 10 reps 
-Incline dumbbell fly 4 x 10

3. Superset
-Deficit push-ups
-Dips

Every minute on the minute complete 6 reps

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

EMOM 5 minutes: 6 reps

- Begin by lying back on an incline bench with dumbbells in hand. Bri g dumbbells up to shoulders. 
-  holding DB’s on shoulders, turn elbows in 15 degrees.
- Press DB’s overhead
- Bring DB’s back down to shoulders. Repeat

Dumbbell incline bench press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

Superset

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Chest & Tri’s 3/8

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Legs 7/11

Steady state cardio 7/12

Shoulders 7/13

Back 7/14

Arms & Abs (home) 7/15

Rest day:)) 7/16

Legs

Kathy

Chest

Rest day:))

Steady state cardio

Shoulders

Back

Chest & Tri’s 6/19

Back 06/20

Arms & Abs 6/21

Shoulders 6/22

Legs 06/23

Steady state cardio 06/24

Rest day snoozing 6/25

Chest & Tri’s 6/12

Shoulders 6/13

Legs 06/14

Back 06/15

Arms & Abs 6/16

Rest day snoozing 6/17

Chest & Tri’s 6/05

Shoulders 6/06

Legs 06/07

Back 06/08

Arms & Abs 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest 5/29

Legs 5/30

Back 5/31

Shoulders 5/01

Arms & Abs 5/02

Steady state cardio 5/03

Chest & Tri’s 3/8

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