Name: Playbook - Tracy Harmoush - W1/D1 - Chest & arms
Uploaded: 2023-09-01T14:10:17.968Z
Duration: 35 min
Description: W1/D1 - Chest & arms

Nathalie Rose

Farida El Gammal

Ohoud

Taylor Larry

Nikki

Challenging and fun. The only feedback - to provide some guidance on posture (either in video before you go directly to doing the full move or in detailed description) specially for the different types of push-up. Over all, enjoyed it 👌

Racha Kamal

Silvia

I’d love you to do some follow along! But the workout itself was great 🙏⭐️

It was very challenging but I like it, not the topical training sesión. Love it!

Karina

Annalise Lueder

Hi Tracy! Loving your app and workouts. Only recommendation I have is to improve the number of reps interface as unless you swipe up you can’t see the number of reps and it’s a bit disruptive during a workout. Thank you!!! 🙏🏼🙏🏼

Sumaiyah

Was super. I exercise regularly but was never able to strengthen my upper body so hoping this time I will be able to. Wrists hurting but it’s so worth it. 

Thank you Tracy ! Looking forward for my next one.

Rawan

Leveling UP!! 🔥🔥🔥
Dumbbells intermediate/advance level unlocked.. 🥳 It is oddly strange that I feel happy that my arms feel wobbly hahaha. It is a Very odd way of feeling satisfied! 
.
So gonna kill these 4 weeks cause I am so dying to open the left-weighting program. But I won’t even snoop around it lol It’s like watching the trailer before seeing the movie, destroys the entire surprise of discovering the plot. So instead I am using it as a motivation to keep moving! It Looks very tempting, I am drooling in a very abstract way! 🙌🏽
.
Enjoy your Nights in Lebanon ✨

Reham

Tran Nguyen

Olga

It was great! but can you post videos on modified push-ups! I still cant do it

Lama 

Im obsessed honestly! I just figured out that ive been training wrong for a while! I cant wait for tomorrow’s workout!!!

Nour

Manal

SaraT

The workout was amazing but if I’m doing the 2 sections in one day there are some exercises that are the same in both sections.

Maria

Saqr

Joya

Totally Loved it 🥰🥰 it's like the live session but with no sound & hernia 😂😂 & loved the concept that we can play music in the background + we can check after each rep so we dont miss anything 👏🏽👏🏽

Hala

Amazing however we miss seeing you live❤️

Pauline Rady

Loved it! 
Is there suppose to be sound in the videos? Mine doesn’t have any?

Rasha

That was amazing! I love it! It went fast and the setup kept me motivated! So far I love this app, I did not know how to do the rounds, so I did each exercise 3 times, then I got it 🤭 thanks!!

Tamara

Thanks a million Tracy... Feels soo good getting back into the routine!! Not going to lie - miss having you there on the big screen pushing us through it

Tara Hanna

Great! Just like in the live we used to do...minus the interaction and ur positive vibes 🙈

Nadine

It was great!! Suffered a bit with the high push ups!

Abir

Workout was great! ❤️ My one tiny complaint is that each excercise takes a long time load even when revising it seconds laters, it takes time load again. Seems to not be caching the videos for some reason

Sally B

Salma Helal

So good - felt the burn. Didn’t have a box to do the push up  variations so had to improvise.

Day 1 - Chest & arms
4 Rounds
Minimal rest between exercises 

- Flies 10 reps
- Bent over one arm tricep ext (each) 15 reps
- Elevated Pike Push Up 10 reps
- Decline Push Up 10 reps 
- Standing Bicep Curls (each) 10 reps
- Dumbbell Front Raises (each) 10 reps 
- Wide Push Up 10 reps 
- Scapula Lean Hold 30s
1.5min REST

4 rounds
Minimal rest between exercises 
2 min rest between rounds

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Extend your arm engaging your tricep 
- Keep your elbow high the only thing moving should be your forearm

Bent over tricep extension

Elevated pike push ups

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Hold the dumbbells in front of your with your palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Begin in a push up position
- Walk your feet a few inches forward so that your arms lean forward

Scapula lean hold

Circuit

W1/D1 - Chest & arms

Insaf

Felt amazing, I feel I have the right guidance for once!

Carmen

W1/D2 - Glutes/hamstrings/back

W1/D3 Rest day

Theresa

Eliane

To be honest i used to skip abs day sometimes during our live workout cz i hate core training and it bores me. So including it with another muscle as such is motivating for me. Loved the workout ♥️

W1/D4 - Shoulders/Abs

Marina

Karine

W1/D5 - HIIT

Ozge

W1/D6 - Leg day

Soma

W1/D7 Rest day

Loved it the only feedback I have now that I committed to a year is that The # of reps are very faint on a white back drop you should make them black so it’s easier to see :-)

Brutal. Loved it 💪🏼💪🏼💪🏼

Aswathy

W2/D1 - Chest & back

Cynthia

Giorgia

Alexandra

W2/D2 - Glutes/Hamstings/Back

W2/D3 Rest day

Wish there was more upper body/shoulder over the crunches. Or variety of core

Kelly Montague

I’ve been training for a while now and I tell you, I have never enjoyed training as much as I do with you Tracy. Thank you !

Such a good one! One guy at the gym said it looks like it’s rough and good luck 😂😂 💪🏼💪🏼💪🏼

W2/D4 - Shoulders/Abs

Salma

Couldn’t go through with the 4th round but it was good

W2/D5 - HIIT

This was toooo hard! I’m dead. I had to skip an exercise too…

Koko

W2/D6 - Leg day

W2/D7 Rest day

Banan

My upper body is becoming so much stronger 💪🏻

W3/D1 - Chest & Arms

Too much tension on the lower back, but it was a good one

W3/D2 - Glutes/Hamstings/Back

W3/D3 Rest day

This was great. The exercise with the candle stick rises doesn’t mention if it’s each side or not, is 20 each side or in total? Ty ❤️💪🏼

W1/D1 - Chest & arms

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