Name: Playbook - Victoria D’Ariano - W4/D4
Uploaded: 2021-01-18T11:45:59.916Z
Duration: 65 min
Description: W4/D4

Laura

Jennifer

Chest
Lying down I, Y, and T 3 x 10ea
Flat dumbbell chest press 4 x 15, 12, 10, 10
Flat dumbbell chest fly 4 x 15
Incline dumbbell chest press 4 x 15, 12, 10, 10
Cable chest fly 4 x 12

Triceps
Cable tricep press down 4 x 15
Cable overhead rope skull crusher 4 x 15
Bench dips 4 x 20 or to failure

I- Gently exhale and slowly lift your arms off the floor (maintain a  formation of the letter “I”), with palms facing inward.  Keep your head aligned with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
Y-  From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “Y” formation (45-degree angle to form the letter “Y”) as illustrated with palms facing inward.  Maintain your head alignment with your thoracic (upper) spine.  Focus on generating most of your lift through your shoulders and not the low back although some low back extension (arching) is acceptable.
T-From the same starting position, gently exhale and slowly lift your arms off the floor, moving your arms into the “T” formation (90-degree angle to form the letter “T”) as illustrated with palms facing forward.  Maintain your head alignment with your

Lying down I, Y, and T   (10 each)

"- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Flat dumbbell chest press

"- 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 lock out. 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

"- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Incline dumbbell chest press

-Set both pulleys directly at (or slightly above) shoulder height and select the desired weight.
-Grasp both handles with a neutral grip and take a step forward to split the stance.
-Press the handles to lockout while flexing the pecs and extending the elbows.
-Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
-Return to the starting position by flexing your pecs and bringing the handles together at chest height.
-Slowly lower back to the starting position and repeat for the desired number of repetitions.

Cable chest fly

"- Attach a bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions."

Cable tricep press downs

"- Attach a rope to a high pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
- Position your hands behind your head with your elbows point straight out. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
- To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
- Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position."

Cable overhead rope skull crusher

-Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms. 
-Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle. 
-Push up through your palms back to start.

Bench Dips (to failure)

W4/D4

Definitely feeling it in my back 👏🏽

Erica Michelle

I would love to have a better description of the "goal"to achieve in every routine. Maybe like, improve your strength or something like that.

Pachu

W1/D1

Mariana

For the alternating arms, or excersices in general, do we do 10 total (5 each Arm/side) or do we do 10 each side/arm for a total of 20?

Demi

Annie

W1/D2

Fatema

Casandream

It was great, just wish I knew what kind of weight range I should use for the exercises!

W1/D3

Wish there were descriptions with the videos for form

Joyce

Tiffany Lindsay

W1/D4

Crystal Gallegos

Definitely gonna feel this tomorrow 🔥🥵

Kendra

W1/D5

Allison

maria

W2/D1

Like your workouts. As I know high reps means low weight and low rep means heavy weight

Cori

W2/D2

I love thisssss! My 🍑 is growing even without the last workout Bc my gym don’t have that! Thank youuuuuu 💕 keep doing what ur doing cus ur producing great work!

A smaller timer for rests between sets 

Access the super set exercise videos by swiping like the other exercises

Amber

W2/D3

Triceps are burning!! Love the burnout at the end of this workout

Lindsay

W2/D4

I used this Smith Machine this time for the Sissy Squats... PERFECT 🙌🏽

Kirstie

W2/D5

W3/D1

When your whole body is sore it sure makes for a harder workout 😬

Rebekah Langford

W3/D2

W3/D3

I think my triceps are gonna explode 🤯

W3/D4

Awesome workout. The sissy squats I don't have this type of item as my gym so I did it with a heavy band around a pole and slip my legs in each loop

W3/D5

Noticing some strength this week! Moving the weights up a bit 🤏💪

W4/D1

Had to modify with bands instead of cable machines today. Still 🔥!! Phew!😅

W4/D4

Community

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