Name: Playbook - Steve Weatherford - Workout 12 | Chest & triceps
Uploaded: 2023-08-18T18:02:11.375Z
Duration: 45 min
Description: Workout 12 | Chest & triceps

Joseph

Luke

Still more typos with rep ranges on screen and written down

Bert

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips

- Jump rope with the rope passing under your feet once each jump

Jump rope

Giant Set

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles using all 3 grips 
- Press the bar upward by extending your elbows

10 wide/10 mid/10 close

3-grip Incline bench press (wide/mid/close)

- Lying on 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

- Jump switching your feet, tap the bench with your toes

Bench toe taps

- Perform 10 cable chest flies 
- Perform 10 cable high to low cable flies

Cable fly 2-ways

- Stand tall, abs engaged and upper arms locked at your sides
- Perform 7 bottom half pushdowns
- Perform 7 top half pushdowns
- Perform 7 full range pushdowns

Tricep 21’s

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

10/10

X-up

Workout 12 | Chest & triceps

Brandon

Day 1 was awesome. Looking forward to the next month! 💪🏼

Gary Isaac Blanchard

Workout 1 | Quads, calves, biceps & triceps

Can’t move my upper body 🥵 Friggen LOVE IT!

Workout 2 | Shoulders and chest

Royce

Andy

Workout 3 | Legs, tricep and core

These workouts are perfect! What a program!!

For those with wobbly knees and stiff hips this the one!!

 Trust me ur wife going ro love u after this workout Xx
Thanks coach!!

Emmanuel Berkmans

Workout 4 | Glutes, hamstrings and triceps

Workout 5 | Back, biceps and calves

Family fun day! A full move with relationships with my family, fitness, flow and fun!

Workout 6 | Joker's Wild 🃏

Thank you Steve! After the pounding that my muscles, ligaments and joints took during this week, THIS FELT AMAZING!!!

Do full activity 
It’s hard to follow abbreviated 
Easier to fast forward if needed than to slow down 
Thanks!

Kevin

I’m personally awful with stretching and definitely a key issue hindering my training so maybe a video with dialog speaking through what you’re doing and why you’re doing it would 100% help me and hopefully many others ! Rock on

Workout 7 | Yoga

Daren Dollar

At day 7. Started to think while I’m working out and being aware of my form and what muscles are being active

Adrian Velasco

Workout 8 | Chest, triceps and core

Cora

Workout 9 | Quads, calves & shoulders

I’m using this app to get back into working out and it’s amazing. I’m struggling a little because of lack of endurance, but I’m able to complete all of the workouts.

Workout 12 | Chest & triceps

Community

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