Name: Playbook - Tire Trained - PUSH DAY: Chest + Triceps + Shoulders
Uploaded: 2024-04-03T03:25:50.666Z
Duration: 40 min
Description: PUSH DAY: Chest + Triceps + Shoulders

Jessi

Welcome to PUSH DAY! 

ROUND #1 (time):
50/25 (work/rest)
1. DB Chest Fly
2. Barbell Push Press
3. Plank Baby Steps
4. OH Tricep Extension

ROUND #2 (rep ladder: 8-6-4-2)
*Complete 8 reps of each, 6 reps of each, etc. decreasing by 2 reps each time.
90/30 (work/rest)

1A. DB Chest Fly
1B. Plank Walk + Push-Up
2A. Barbell Push Press
2B. Tricep Kickbacks 
3A. Plank Baby Steps
3B. Seated Shoulder Press
4A. OH Tricep Extension
4B. Plate Jacks

ROUND #3 (3 min. AMRAP):
*As Many Rounds as Possible

1A. DB Chest Fly
1B. Plank Walk + Push-Up
1C. Ladder Jabs
2A. Barbell Push Press
2B. Tricep Kickbacks
2C. Weighted Sit-Ups
3A. Plank Baby Steps
3B. Seated Shoulder Press
3C. Jump Rope
4A. OH Tricep Extension
4B. Plate Jacks
4C. Bench Hop Over

- 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

Rest

- Begin with a barbell at shoulder height
- Elbows should be forward of your body to keep the weight close to the center of gravity of the body
- Dip into a 1/4 squat and drive the barbell overhead using force through the hips
- Repeat for reps or time

Barbell Push Press

- Start kneeling with the roller in front of you, directly under shoulders
- Brace and engage your core and push the roller for forward 
- Keep your back straight throughout movement
- Roll back in towards your knees

Ab Rollout

- 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

ROUND #1: 50/25 (time)

- Begin in a high plank position
- Complete a push-up at your level
- Plank walk one step to the left
- Complete another push-up 
- Proceed for # of reps demanded in the workout
- I recommend plank walking evenly to both sides. For example, if the set calls for 8 reps you should plank walk + push-up for 4 reps to one side and 4 reps to the other side

Plank Walk + Push-Up

ROUND #2: Station #1 (rep ladder)

- 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

ROUND #2: Station #2 (rep ladder)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

ROUND #2: Station #3 (rep ladder)

- Hold a weight plate close to the body in front of the chest
- Start with the feet together
- Push the plate overhead and jack the feet out
- Repeat for reps or time

Plate Jacks

ROUND #2: Station #4 (rep ladder)

Ladder Jabs

ROUND #3: Station #1 AMRAP

- Holding the weight with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Lower with a slow controlled movement keeping your core engaged

Weighted Sit-Up

ROUND #3: Station #2 AMRAP

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

Jump Rope

ROUND #3: Station #3 AMRAP

Bench Hop Over

ROUND #3: Station #4 AMRAP

PUSH DAY: Chest + Triceps + Shoulders

Dena

Jessie

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

Megan

Chest + Triceps + Shoulders

Alyssa

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

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

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

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

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

PUSH DAY: Chest + Triceps + Shoulders

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