Name: Playbook - Tia Blackley - Day 8 - Chest//Tris
Uploaded: 2023-09-25T00:55:20.184Z
Duration: 50 min
Description: Day 8 - Chest//Tris

Start with the mile jog and pace yourself, If you can’t run a mile without stopping, try to jog the mile without stopping. These chest sets are done in super sets! Choose a challenging weight where 10 reps is DIFFICULT. You got this!!!

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

Run 1 mile

Do each exercise with a difficult weight OR up the rep count!! Push yourself!!

1. Press the dumbbells straight up reaching full extension
2. Come down until your arms reach 90 degrees
3. Keep elbows close to you at about 45 degrees from sides, be sure to roll your shoulders back and down

Up the weight each set, start light for the 15

Incline dumbbell press

- press arm over head
- palm facing forward, lower dumbbell behind head
- press the dumbbell up using triceps

+ do not hit your head please

Dumbbell Single arm tricep extension

Incline Press & Overhead Tris

If using a cable machine, set the cables up to shoulder height. SLOW and CONTROLLED movements. For single arm triceps, do 10 across body, then 10 straight back, THEN switch arms. Or, do both arms with rope attachment :)

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- elbows stay in one position
- extend triceps by pressing bar down
- control the weight, fully extend

+ if you are shrugging, lower weight

Cable tricep pressdown

Chest Fly & Tris

- be sure bench is about 45 degrees

- arch back, retract shoulder blades
- underhand grip
- press up and twist elbows out into a shoulder press
- engage core - ALWAYS

Incline Arnold press

- Get in push up position, be sure your body is in a straight line
- lower to the ground slowly
- press into the ground to start position

Try to keep elbows in at your sides!

Modification: 
- knee push ups
- bench push ups
- wall push ups

Push Ups

Day 8 - Chest//Tris

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 8 - Chest//Tris

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