Name: Playbook - Tracy Harmoush - W3/D1 - Chest & Arms
Uploaded: 2023-09-01T14:10:18.149Z
Duration: 50 min
Description: W3/D1 - Chest & Arms

Banan

My upper body is becoming so much stronger 💪🏻

Rawan

Aswathy

Day 3 - Chest & Arms
4 Rounds

- Lean Push Ups 12 reps
- Commandos 12 reps
- Bent over one arm tricep ext 15 reps
- Negative Push Ups 10 reps 5sec drops
- Dumbbell Kick Back 15 reps
- Wide Push Up	 12 reps
- Standing Bicep Curls	12 each
- Wall Hold	1min
1 min rest

- Lean forward slightly 
- Come down keeping your core engaged 
- Extend your arms to come back up

Lean push up

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- Raise your elbow
- Extend your arm engaging your tricep
- Focus on a slow controlled movement

Bent over one arm tricep extension

Negative push up

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

Dumbbell kickbacks

- 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

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

Standing bicep curls

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged

Handstand wall hold

Circuit

W3/D1 - Chest & Arms

Nathalie Rose

Farida El Gammal

Ohoud

W1/D1 - Chest & arms

Insaf

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

Carmen

Taylor Larry

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 ♥️

Nour

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 💪🏼💪🏼💪🏼

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

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 ❤️💪🏼

W3/D1 - Chest & Arms

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