Name: Playbook - Shailey and Sammy Collier - W2/D4 Chest & Triceps
Uploaded: 2022-04-25T00:48:26.460Z
Duration: 45 min
Description: W2/D4 Chest & Triceps

Chest and triceps:

- Seated Fly 4 x 8-12 reps (increasing weight)

Superset:
- Cable press down 3 x 8-12 reps (increasing weight)
- Reverse cable pulldown until failure

Superset:
- Dumbbell bench press 3 x 8-12 reps (increasing weight)
- Decline pushups until failure

Superset:
- Incline dumbbell hammer press 3 x 8-12 reps (increasing weight)
- Dumbbell skull crusher until failure

- Dips (weighted optional) 3 x until failure

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Stand upright, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pulldown/reverse grip

Superset

- Lower with a controlled movement 
- Press up engaging your chest

DB bench press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Set the bench at an incline
- With a hammer grip press the db’s upwards 
- come down slow bringing the elbows to a 90 degree

Incline DB hammer press

- Sitting at an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

DB incline skull crusher

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

Bodyweight Dips

W2/D4 Chest & Triceps

Good. Restarting the program because I didn’t finish first time. Need to work up to full rep quantity but felt so good

Stephanie Joseph

Felt great to be back in the gym. Felt extremely weak 😂😂 but still enjoyed it massively.

This was a hard work out its was challenging and really made me push myself, tears were shed but i am proud because i was able to at least get all the sets done. Go me. 😁

Liana

W1/D1 W1/Shoulders & Chest

Oh my god am I weak!! Haha I did train yesterday, I did a 15k ride so this is 3/5 for me this week. Really great exercises the hit the muscle group just right. Will work on strength in the coming weeks

This i actually really enjoyed learning what my limits are and that i can go higher in weights then i thought i could!

W1/D2 W1/Biceps & Triceps

This one was harder definitely  tested my endurance!

W1/D3 W1 Back and Leg

Couldn’t do all the sets, it killed me, won’t be able to walk tomorrow - serious burn!!

W1/D4 W1 Legs and Abs

My fav so far, loved how simple it was straight forward but really affective. Loved the good morning really felt it in my glutes. Can’t wait to feel strong n lift heavier

W1/D5 W1 Legs with calves

This was a good work out almost did not go do it but my son pushed me to go. The workout i like arm days gotta get rid of the bat wings 😅

W2/D1 Back & Biceps

You can’t, it was just less preferable for me haha I will enjoy more as I get stronger.

W2/D4 Chest & Triceps

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