Name: Playbook - Tracy Harmoush - W2/D1 - Chest & back
Uploaded: 2023-09-01T14:10:18.087Z
Duration: 50 min
Description: W2/D1 - Chest & back

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 :-)

Taylor Larry

Eliane

Brutal. Loved it 💪🏼💪🏼💪🏼

Aswathy

Perfectooooo🏋🏼‍♀️🏋🏼‍♀️

Nour

Hey Tracy, loving it all so much but miss seeing and hearing you over video 😄
That being said, one quick suggestion. For the 1min length exercises (like the extended plank hold) are you able to make the "REST" timer 1 min instead of 45secs?
Thanks! ❤

Sally B

Day 1 - Chest & back
4 Rounds

- Standing Straight Arm Flies 12 reps
- Seated Bicep Curls 12 rep each
- Side to Side Push Ups 12 reps
- Dumbbell Single Arm Tricep Extension 10 reps each
- Dumbbell Kick Back 10 reps 
- Renegade Rows to Push Up 10 reps
- Extended Plank Hold 1min
- Side Plank Weave 10 reps
1min rest

- Bend over hinging at the hip
- Raise the dumbbells keeping your arms fully extended 
- Pause slightly at the top and come down

Bent over straight arm flies

- Place your elbow against your knee
- Curl the dumbbell up engaging your bicep

Seated bicep curl

- Begin in a push up position with hands together
- Move one hand to the side and lower body towards the ground
- Press through your hands and press back up
- Bring hands center and repeat on the other side

Side to side push up

- Bend at the elbow to bring the weight down
- Extend your arm engaging your tricep as you extend your arm 
- Keep your core tight

Dumbbell tricep extension

- Hinge forward keeping a bend at your knee
- Raise your elbows 
- Extend your arms engaging your triceps

Dumbbell kickbacks

- Begin in push up position with DB in both hands
- Lift your elbow up towards the ceiling and lower back down
- Repeat with the opposite arm then lower chest towards the ground
- Press through your arms to lift back up

Renegade rows to push ups

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips

Side plank weaves (each)

Circuit

W2/D1 - Chest & back

Nathalie Rose

Farida El Gammal

Ohoud

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

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 ♥️

W2/D1 - Chest & back

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