Name: Playbook - Victoria D’Ariano - W4/D5 Chest + Triceps
Uploaded: 2021-04-06T16:36:18.851Z
Duration: 45 min
Description: W4/D5 Chest + Triceps

Chest floor press 
Chest Flyes
Underhand grip crossovers
Floor skull crushers
Db overhead tricep extension 
Deficit push-ups
Close grip push-ups

-Lay on the ground with a dumbbell in each hand in dumbbell press position
-Press the dumbbells up to extension
-Lower the dumbbells until the backs of your arms are on the floor
-Repeat

Floor press

DB Chest Flyes

-Stand holding a dumbbell in each hand with your palms out
-Raise on e dumbbell at a time across your body in front of you
-Repeat 

*Work both sides evenly

Cross body front raises

-Lay on the ground with a dumbbell in each hand above your chest in a neutral hand position
-Band your arms at thee elbow lowering the dumbbells to the outside of your head 
-Extend your arms back to the starting position 
-Repeat

Skull Crushers

-Stand holding a single dumbbell overhead by the top end 
-Band at the elbows and lower the dumbbell back behind your head
-Raise the dumbbell back up to the start position 
-Repeat

Tricep extension (overhead)

-Place two dumbbells on end in push-up width position
-Place your hands on the ends of the dumbbells securely 
-Perform pushups off of the dumbbells 
-Repeat

Deficit Push-ups

-Get into a push-up position with your hands just outside body width
-Lower into the bottom of a push-up keeping your elbows at your sides 
-Press yourself back up to the starting position

Close grip push-up

W4/D5 Chest + Triceps

Reno

Nicole

W1/D1 Shoulders

Great quick workout! Arms are still shaking!

Jessica

Christina

W1/D2 Back + Biceps

Great workouts. Not hard on my joints, which is a big win for me!

Michelle

Emily

Easy to follow, very good choice of exercises

W1/D3 Legs (glute and hamstring focus)

Jennika

Sherry

I think this was a little hard on the spine but made me sweat

Sarah

W1/D4 Ab Circuit

Dila

W1/D5 Chest + Triceps

Finished up my first week with your program and loving it so far!

Katie

Aysenur

W1/D6 Quads + Calves

Love these arm workouts!! I’ll be sore but am feeling stronger!

W2/D2 Back + Biceps

W2/D3 Legs (glute and hamstring focus)

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Quads + Calves

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs (glute and hamstring focus)

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Quads + Calves

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs (glute and hamstring focus)

W4/D4 Ab Circuit

Just finished the dumbbell only program and I really enjoyed this program ! It was prefect for at home workouts and myself who is currently 20 weeks pregnant 🤰🏻💪🏼 Easy and quick workouts for anyone working out from work or even expecting! Can you make another one Victoria ? Lol thanks 💜

W4/D5 Chest + Triceps

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