Name: Playbook - Tracy Harmoush - W4/D1 Chest & Arms
Uploaded: 2023-09-01T14:10:18.277Z
Duration: 45 min
Description: W4/D1 Chest & Arms

Great workout. This is more than 45 mins, I took that long for 3 rounds.

Aswathy

Nadine

Day 1 - Chest & Arms
4 Rounds

- Archer Push Ups 10 reps
- Seated Bicep Curls 15 reps each 
- Dumbbell Overhead Tricep Extensions 15 reps 
- Renegade Rows to Push Up 15 reps
- Push Ups	20 reps
- Behind back shoulder shrugs 15 reps
- Standing Straight Arm Flies	15 reps
- Dumbbell Single Arm Tricep Extension 15 reps each 
1min rest

- Bend one elbow and come down keeping your opposite arm extended 
- Keep your core engaged 
- Repeat on both sides

Archer push ups

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

Seated bicep curl (each)

- Keep your elbows close 
- Bend at the elbows to come down 
- Extend your arms engaging your triceps

Dumbbell overhead tricep extension

- 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 with your hands shoulder width apart
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Roll your shoulders back 
- Raise your shoulders engaging your traps

Behind the back weighted shrugs

- 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 (each)

Circuit

W4/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 :-)

W4/D1 Chest & Arms

Community

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