Name: Playbook - Sarah Brock - Chest & Tri’s 6/12
Uploaded: 2023-09-03T03:31:40.858Z
Duration: 60 min
Description: Chest & Tri’s 6/12

1. DB bench set -3 drop set
3 x 10-10-F (each set)
NOTE: each set drop weight 3 x. Start with your heaviest weight. Complete 10 reps then drop weight and complete 10 more. Drop weight again and complete reps until failure. 

2. Superset
-Bench push-ups 4 x 10 reps 
-Bench dips 4 x 20

3. Superset
-Cable or DB flies 4 x 10
-Rope or band tricep extension 4 x 12

4. Superset
-DB clean and press 4 x 10
-Weighted crunch 4 x 25

1. DB bench set -3 drop set
3 x 10-10-F (each set)
NOTE: each set drop weight 3 x. Start with your heaviest weight. Complete 10 reps then drop weight and complete 10 more. Drop weight again and complete reps until failure.

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

dumbbell chest press

DB chest press- Drop set

-Bench push-ups 4 x 10 reps 
-Dumbbell or cable flies 4 x 20

Push ups from bench

- 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

Superset

-Cable or DB flies 4 x 10
-Rope or band tricep extension 4 x 12

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Cable rope tricep extension

-DB /KB hang clean & press 4 x 10
-Weighted crunch 4 x 25

- Clean the kettlebell up to your shoulder
- Press the kettlebell overhead
- Reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Kettlebell single arm hang clean & press

Weighted crunch with feet up

Chest & Tri’s 6/12

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

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 6/12

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