Name: Playbook - Shaina Fata - W1/D4 Chest & Triceps
Uploaded: 2024-02-21T18:52:09.235Z
Duration: 50 min
Description: W1/D4 Chest & Triceps

Cristy

Quick, effective, challenging but so good!

Vanessa

Victoria

Angela

Elena

Amazing! I just love your arm workouts!!!

Barbara

Genesis

Arael

Nancy

Upper Body madness 😎. Let’s get moving!!

Any stand-alone exercises - complete all rounds before moving on to any other exercise

Supersets - complete each exercise per round

• start standing with feet hip width

• make a big circle forward with your arms, extending the fingers wide

• reverse the action and circle back

• keep repeating this back and forth pattern until reps are completed

Arm Circles

Pull on your forearm and push the hip out to the side.

Side Bend Swings

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

Warm-Up 1 - Chest & Triceps

• lay down on the bench with a dumbbell in each hand and palms facing towards your toes

• press up and directly over your chest, bringing the arms to full extension

• lower controlled back down and repeat

DB Chest Press

• Start with your arms extended above your shoulders and a dumbbell in each hand

• Bend at the elbows lowering the dumbbells towards the top of your head

• Fully extend your arms back up contracting your triceps

Skull Crushers

• hold a dumbbell in each hand with palms facing forward 

• bring your hands a few inches from your hips

• draw the dumbbells up and towards the center, bringing the bottom of the dumbbells close to each other

• go slow and controlled as you lower back to the starting position

Standing DB Chest Flys

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

Superset 1

• hold a dumbbell in each hand and bend halfway over, slightly bending the knees and pushing the hips back

• keep your core TIGHT

• draw the dumbbells out to your sides, keeping your chest low and core tight

Reverse Flys

• MODIFICATION: do with knees on the floor.

• Start in a plank with your index fingers together & thumbs together (diamond)

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

Diamond Push-Ups

Superset 2

• be very LIGHT as you pull your head to one side

• lift the head up to extend the neck before pulling to the side

Neck Stretches

• continue to create tension by lightly pulling the arm across your body

• allow your shoulders to spread and pull apart

Outer Arm Stretch

• make sure to fully extend all fingers apart and open the palm up wide

• pull the elbow up and over with your opposite hand

• keep your spine tall and straight and puff the chest forward

Behind the Back Shoulder Stretch

• make sure to lift the hips up nice and high

• rock back and forth SLOWLY

Reverse Table Rocks

Cool-Down 1 - Chest & Triceps

W1/D4 Chest & Triceps

Daniella

Came here from Builder 1.0! I loved this workout so much! Still working on my pull-ups, but the progress I already feel from Builder 1.0, and the amazing sets for just Day 1 of this program make me feel so strong!

Amanda

W1/D1 Shoulders & Core

W1/D2 Quads & Glutes

Erika

W1/D3 Full Body Smash

It was fantastic! Easy to follow and super challenging.

Veronica

Light on the abs but my quads are on fire

Kathrine

W1/D5 Legs & Abs

Gina

W1/D6 Cardio of Choice

W1/D7 Rest Day!

For some reason it won’t let me click more than 1 star 🤦‍♀️ I want to rate it 5 stars.

Mayra Ochoa

Johanna

W2/D1 Shoulders & Core

Dari

Hannah

W2/D2 Quads & Glutes

Emma

W2/D3 Full Body Smash

I love your workouts!! Keep doing what you do. 🤗😍

Christina

W2/D4 Chest & Triceps

Keri Cooper

W2/D5 Legs + Abs

For anyone looking for ideas I do her HIT program followed by an "on the go" abs workout. So great!

Valeria Aceves

W2/D6 Cardio of Choice

W2/D7 Rest Day

Awesome! Loving your workouts. Keep them coming 😀💪🏽

W3/D1 Shoulders & Core

Isaura

Absolutely loving these workouts. So dynamic and a great challenge for the central nervous system, which is just what this 48 year old former CrossFitter needs!

Wow!! Love this workout!! 400 calories burned🔥

W3/D2 Quads & Glutes

Jamie

W3/D3 Full Body Smash

Great workout. Added more but I enjoyed it

Aundra

W3/D4 Chest & Triceps

W3/D5 Legs & Abs

W3/D6 Cardio of Choice

W3/D7 Rest Day!

The best workouts! I definitely feel like I’m getting stronger. #keepputtinginthework 💪🏽

W4/D1 Shoulders & Core

W4/D2 Quads & Glutes

Some exercises feel too repetitive. The rest is fine!

Sika

I love these full body smash! So quick and super challenging 😅

W4/D3 Full Body Smash

Quick but sneaky workout! 💪🏼💪🏼

Kristy

Awesome chest and triceps! Love the strength I've been gaining through your programs!

I kinda want a back day... is there a program with that?

W4/D4 Chest & Triceps

Jessi

W4/D5 Legs & Abs

W4/D6 Cardio of Choice

W4/D7 Rest Day!

TerryAnn

W5/D1 Shoulders & Core

As always, amazing leg day! End of the day, no pre workout but I kept pushing! Loving the results so far!

W5/D2 Quads & Glutes

W5/D3 Full Body Smash

W5/D4 Chest & Triceps

W5/D5 Legs & Abs

W5/D6 Cardio of Choice

W5/D7 Rest Day!

W6/D1 Shoulders & Core

W6/D2 Quads & Glutes

W6/D3 Full Body Smash

W6/D4 Chest & Triceps

I'm dead in the best way possible. A killer workout with front elevated back lunges as the finisher. I will be sweating for days! A-MA-ZING!

W1/D4 Chest & Triceps

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