Name: Playbook - Uzoma Obilor - W3/D2 Chest
Uploaded: 2022-09-01T11:28:57.178Z
Duration: 45 min
Description: W3/D2 Chest

- Wall plank pushups 4 x 10-15 reps
- Clap pushups 4 x 10-15 reps
- DB hex press 5 x 8-12 reps
- Shoulder tap pushups 4 x 30 reps
- Arched floor db fly 5 x 8-12 reps

-Start in pushup position with your feet at the base of a wall.
-Raise your feet up and place them on the wall at the same height as your shoulders.
-Lower your upper body until your chest touches the ground.
-Press yourself up to full arm extension.
-Repeat

Wall plank pushup

-Lay on the ground on your back with your legs bent and feet flat on the ground as you hold a dumbbell in each hand together at arms length above you.
-Raise your hips slightly off the ground and then lower the dumbbells held together to your lower chest keeping your elbows at your sides.
-Press the dumbbells away from your chest to full extension.
-Repeat

Floor DB Hex Press

-Start in pushup position 
-One arm at a time reach across your body at tap the opposite shoulder.
-Repeat

Pushup shoulder taps

-Lay on the ground with your legs bent and your feet flat on the ground while holding a dumbbell in each hand at arms length above you. 
-Elevate your hips off the ground and hold so that you are resting on your upper back and shoulders
-With slight bent arms lower the dumbbells to your sides until your upper arm is touching the ground.
-Raise the dumbbells back up to canter above your body as you squeeze your chest.
-Repeat

Arched floor DB fly

W3/D2 Chest

W2/D3 Back

W2/D4 Shoulders

Alexander

W2/D5 Arms

Suitable Substitute for box jump for people who have to workout in in apts?

Miss Barbara

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Oscar Cruz Calvillo

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W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

W4/D5 Arms

María José Fernández Vergara

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W1/D2 Chest

W1/D3 Back

W1/D4 Shoulders

W1/D5 Arms

W2/D1 Legs

W2/D2 Chest

W3/D2 Chest

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