Name: Playbook - Tire Trained - 5-10-15: Chest + Triceps
Uploaded: 2024-04-03T03:25:50.362Z
Duration: 60 min
Description: 5-10-15: Chest + Triceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

Megan

push-ups at the end were the killer ☠️

Alyssa

Complete the exercises as follows:

1. 5 reps
2. 10 reps
3. 15 reps

Rest for 60 seconds. Repeat two more times.

Complete all sets listed like this.

- Start by lying down with the barbell directly above you
- Hand should be just outside of shoulder width
- Lower down until the bar touches your chest 
- Press up engaging your chest
- Add weight as you reach your rep target with ease

Barbell Bench Press

- Stand tall, abs engaged and upper arms locked at your sides
- Hold the rope attachment with one side in each hand
- Press down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep Pushdown

- Use a small bench (approximately 8” high) and stand with one leg on each side of the middle of the bench
- Hinge over, place hands at the top of the bench, and sprawl the feet back
- Jump the feet back in, stand up, and jump both feet in onto the bench
- Jump down and repeat

Bench Burpee

Set #1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Long Jump + Run Back

Set #2

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Set #3

5-10-15: Chest + Triceps

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Chest + Triceps + Shoulders

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

6 MIN AMRAP: Chest + Triceps

Jessica

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

Sheila Schmidt

Baby Got BACK!

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

5-10-15: Chest + Triceps

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