Name: Playbook - The Fit Green Goddess - Upper Body- Chest + Triceps
Uploaded: 2023-04-01T11:08:04.650Z
Duration: 60 min
Description: Upper Body- Chest + Triceps

Hey you guys! Happy Monday! Starting off this week with your upper body. The focus today is your chest + triceps. I tossed in some core and conditioning. I worked up a great pump and a nice sweat!

**NOTES:
If you are in a gym and there is a rower, You will warm up with that for 200 meters. 

If you are at home with NO ROWER, Grab a jump rope, or do some mountain climbers. The warm-up is very important as you know.

Some things I started doing last week:
1. drink 1.5 Liters of water (more than I drank before)
2.  Sauna- 60 minutes 1 x a week. This week I will increase to 1 x 60 minutes + 1 x 45 minutes.
3. Magnesium + Vitamin D  before bed.

Rower-200 meters 
Band pull aparts- 10 overhand + 10 underhand
Walk out to push up 10

**Sub out the rower with Jump Rope- I did 45 seconds each round

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

Jump rope

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

Warm up

(SUPERSET) Each round you should aim to increase your weight on the bench press.

1. Flat Barbell Bench Press: 10 /8 / 8 /6

2. Reverse Crunch: 10 reps (add medicine ball between knees like in the video)

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

Barbell flat bench press

- Place your arms extended by the side of your head gripping the bench to hold you.
- bend your knees. Roll your knees toward your elbows
- At the top raise your hips off the ground

Reverse crunches

Round one

(Giant Set) Each round you should aim to increase your weight.

1. Incline dumbbell chest press: 12 / 10 /8

2. Deficit push-ups- AMAYCD

3. Suitcase crunch- 20 reps  (medicine ball between your knees)

- 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

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

Deficit push ups

- Raise your knees and keep your legs at 90 degrees
- Raise your shoulders off the floor keeping your arms extended with weight

Weighted knees up crunches

Round Two

(Super Set)

1. Bridge Chest press (alternating): 12 reps

2. Barbell tricep bench press:  10

3. Dips: AMAYCD

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

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

Close grip bench

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Round Three

This is a bonus round. If you have time, do it, if not, skip it...

1. Cabler Fly: 12 reps 

2. Plank walks- 10 reps

3. High to low band torso twist: 12 reps on each side

**NOTES: If you don't have cables, do resistance band fly.

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

cable chest fly’s

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

-Secure a loop band around something like a bar.
- On your knees, lock your arms out as your grip the loop band with two hands (overhand grip).
- As you grip the loop band in a high position, drive it out and down to twist and crunch your obliques like in the video

High to low banded oblique

Round Four: BONUS

Upper Body- Chest + Triceps

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?

Mary

Thursday: Back + Triceps

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!

Chest + Biceps

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?

Upper Body- Chest + Triceps

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