Name: Playbook - Tire Trained - W2/D2 Chest + Triceps
Uploaded: 2024-04-03T03:25:50.294Z
Duration: 60 min
Description: W2/D2 Chest + Triceps

- Start by lying down with the barbell directly above you
- Hands should be slightly outside of shoulder width apart
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Hinge at the hips until chest is facing toward the ground
- 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Increase speed as you feel comfortable

Butt Kicks

Superset #1

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

Superset #2

W2/D2 Chest + Triceps

Jessi

W1/D1 PUSH: Shoulders + Chest + Triceps

Amanda this is like perfect for me as I love a good superset! Since I finished in 45 mins I think I’ll spend the rest of my hour working on my core movements such as hip thrusters

Megan

W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

W1/D3 PULL: Back + Biceps

W1/D4 CONDITIONING - 10 to 2: Full Body

These are perfect…. Has the one minute timer for exercises and one minute timer for rest!!

W2/D2 Chest + Triceps

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