Name: Playbook - Victoria D’Ariano - W3/D1 Chest + triceps
Uploaded: 2021-01-18T11:46:02.941Z
Duration: 45 min
Description: W3/D1 Chest + triceps

- DB field goals: warm-up focused 
- Db flyes
- Flat DB press 
- Cable flyes 
- Close grip push-Ups
- DB single arm skull crushers 
- Single-arm triceps press downs

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lockout. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

Flat dumbbell chest fly

- Hold the dumbbell with your palms facing away from you
- As you press the dumbbell up engage your chest
- Come down with a controlled motion

Flat DB press

- Start with your elbows slightly behind your body
- Bring your hands together keeping a slight bend at the elbow
- As you bring you hands together engage your chest

Cable flys

- Place your hands right inside shoulder width
- Bend at the elbows to come down
- Come down keeping a neutral spine and engaged core
- Engage your chest as you come up

Close grip pushups ( Until failure )

- Bend at the elbow to come down
- Dont let your elbow come forward as you come down
- Engage your tricep as you extend your arm

Db single arm skullcrusher

- Keep you arm close yo your body
- Extend your arm engaging your tricep
- Return to the initial position with a controlled motion

Single arm tricep press down

W3/D1 Chest + triceps

Flore

Jennika

Annie

W1/D1 Chest + triceps

I am loving these workouts so far and can’t wait to complete all of them.

LaRiley

Krista

W1/D2 Back + biceps

Emily

W1/D3 Legs ( hamstring focused )

Little more difficult than what I anticipated 💪

I like how this was dumbbells only but didn’t give me as good of a workout

Sarah

I’m enjoying the minimal equipment workouts with more weight! But wondering what you would recommend for pacing of the sets? Like rest time between each set?

W3/D1 Chest + triceps

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