Name: Playbook - Sarah Brock - Chest 9/4
Uploaded: 2023-09-03T03:36:30.792Z
Duration: 60 min
Description: Chest 9/4

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

1.  Barbell flat bench press 5 x 5

2. Superset
-Dips 4 x 10
-Dumbbell flies 4 x 10

3. Superset
-Cable low to high fly 4 x 10
-Front plate raise 4 x 10

- 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

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

Dips leaning forward

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Dumbbell flies- flat bench

Superset

-Dumbbell low to high fly 4 x 10
-Front plate raise 4 x 10

DB low to high fly

- Raise plate until you reach shoulder height 
-Keep upper back tight and shoulders back. It should feel like your squeezing your shoulder blades together. 
- Keep your core and glutes tight. 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

Suoerset

Chest 9/4

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

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 9/4

Community

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