Name: Playbook - Steve Weatherford - Workout 23 | Chest, triceps & legs
Uploaded: 2023-08-18T18:02:11.540Z
Duration: 45 min
Description: Workout 23 | Chest, triceps & legs

- Begin with your back to the to cable and hand over head, elbows bent 90 degrees
- Pull the cable so that elbows are straight, slowly return to start
- Complete desired reps then repeat on the opposite side

Single arm cable overhead tricep extension

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Giant Set

- Perform 10 close grip bench presses
- Perform 10 wide grip bench presses
- Perform 10 mid grip bench presses

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

- Start in a push up position with hands elevated on dumbbells 
- Lower chest to the ground as far as you can go
- Pause for 2 sec
- Straighten elbows to press back to starting position

Deficit push ups w/ 2 sec pause

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

- Grip barbell around shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip bench press

- Hold the dumbbells above your chest with a neutral grip
- Lower the dumbbells keeping your arms close to your body
- Roll the dumbbells back and over your shoulders
- Reverse the movement back to starting position

DB over-back presses

- Perform an elbow plank hold
- Perform a side elbow plank hold
- Perform a side elbow plank hold on the opposite side

30 sec each position

Plank 3-ways

Workout 23 | Chest, triceps & legs

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!!

Joseph

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

Bert

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

Luke

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 23 | Chest, triceps & legs

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