Name: Playbook - The Fit Green Goddess - Chest + Biceps
Uploaded: 2023-04-01T11:08:04.578Z
Duration: 60 min
Description: Chest + Biceps

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Mary

Todays workout is chest & biceps with some cardio tossed in. 
It’s great to zone in one one or two body parts. I definitely felt this workout later on in the day! 

❌Notes: 

set the bench to a 45 degree incline. Start with a weight you can do 15 reps with and each set aim to go up in weight to target each rep listed. 

The EZ-curl bar is the barbell that is shaped like a stretched “W” . Most of these bars are 25 pounds.  If you can easily do that weight then add small plates to challenge yourself . Start with two 2.5 pound plates.

Resistance band fly- you should use a resistance band you can wrap around something sturdy- like a squat rack.  Step out far enough so the resistance makes you work, but not too much. Never compensate your form. Imagine hugging a beach ball as you do each rep. 

AMAYCD: as many as you can do.

Round one: 4 

🔅 incline DB chest press
15 / 12 / 10 / 10 reps

🔅 EZ-curl bar bicep curls
10 / 10 / 10 / 10

After 4th round
🔅 jump rope - 1 minute

❌Notes: 

set the bench to a 45 degree incline. Start with a weight you can do 15 reps with and each set aim to go up in weight to target each rep listed. 

The EZ-curl bar is the barbell that is shaped like a stretched “W” . Most of these bars are 25 pounds.  If you can easily do that weight then add small plates to challenge yourself . Start with two 2.5 pound plates.

After you’ve completed 4 sets of the chest press + bicep curls, grab your jump rope and watch the clock for a minute. If you don’t have one, you can imagine you do.

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

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

Jump rope

Round one: 4

Round two: 4 
🔰Flat DB chest press
10 / 10 / 10 10


🔰 Alternating DB hammer curls- stand
20 / 20 / 20 /20 (total reps)

After 4th round
🔰 rower: 250 meters or stairs for 2.5 minutes. If you don’t have the Stair Master or the rower, run your stairs for 2.5 minutes non-stop

- From a flat  bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Round two: 4

Round three: 4 
〽️ resistance band fly
15 / 15 / 15 / 15

〽️ hand release push up
AMAYCD

After 4th round:
〽️15 minutes of your choice of cardio.
I did the treadmill. I walked and ran. You’ll want to finish with cardio that leaves you sweaty yet you still have some gas in the tank. Do not deplete all your energy. 


❌NOTES: 
Resistance band fly- you should use a resistance band you can wrap around something sturdy- like a squat rack.  Step out far enough so the resistance makes you work, but not too much. Never compensate your form. Imagine hugging a beach ball as you do each rep. 

AMAYCD: as many as you can do.

- Start by standing tall, with feet staggered, and a resistance band handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Round three: 4

Chest + Biceps

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Thursday: Back + Triceps

Arms + Abs

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

Chest + Biceps

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