Name: Playbook - Sarah Brock - Chest 4/27
Uploaded: 2023-09-03T03:31:40.674Z
Duration: 50 min
Description: Chest 4/27

1.Superset
-DB low to high fly 4 c10
-Deficit push-ups 4 x 10

2. Superset
-Incline DB chest press 4 x 10-8-6-6
-Seated single tricep extension

3. Superset
-Cable flies 4 x 12
-GHD or stability ball sit ups 4 x 15

4. Superset 
-DB flat bench press alt DB flies 4 x 10
-Modified narrow push ups from bench 4 x 15

-DB low to high fly 4 c10
-Deficit push-ups 4 x 10

DB low to high fly

- 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

Superset

-Incline DB chest press 4 x 10-8-6-6
-Seated single tricep extension

- Press the dumbbells straight up reaching full extension
-Drive the upper back into the bench while pressing and feet planted on the ground

Slight incline dumbbell press

- 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

-Cable flies 4 x 12
-GHD or stability ball sit ups 4 x 15

- 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

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

-DB press to fly 4 x 10
-Narrow push-ups 4 x 10

- Begin on an incline bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest
-Rotate dumbbells to press position then bring dumbbells down and press back up. 
- Alternate between a fly and press

Dumbbell incline chest fly to press

-in push up position with hands on the end of the bench 
- 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

Modified narrow push ups from bench

Chest 4/27

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

Chest 4/27

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