Name: Playbook - Sierra Flint - Chest, Triceps & Conditioning
Uploaded: 2023-05-23T02:04:48.658Z
Duration: 50 min
Description: Chest, Triceps & Conditioning

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

Push-ups

Superset 1

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Cable Single arm overhead Tricep extension

Decline Tricep push-up

Tri set

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Barbell pause bench press (2-3sec)

Tricep kickback

Superset 2

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Tricep box dip

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

10 minute AMRAP

Chest, Triceps & Conditioning

Chest, Arms & Core

Back & Shoulders

Sierra

Chest, arms & Core

Chest & Arms

Pull & Core

Push

Back, Bi’s & Core

Push - Chest, Tris & Shoulders

Total Upper Body

STRONG Back & Bis

Chest & Tris

1/4 Chest & Triceps & Core

1/2 Back & Biceps

1/16 Back & Biceps

1/18 Chest & Triceps

1/23 Back & Biceps

Back & Biceps

4/18 Back & Shoulders

4/20 Chest & Arms

Chest, Triceps & Conditioning

More workouts from Sierra Flint