Name: Playbook - Adam Swanson - W3/D2 CHEST/ABS
Uploaded: 2023-05-07T17:44:41.462Z
Duration: 60 min
Description: W3/D2 CHEST/ABS

WEEK 3 - DAY 2

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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5 Reps @ 85% of 1 Rep Max.

- Control the bar down to your lower chest.
- Do not bounce the bar off of your chest, but let It lightly tough.
- Fully extend your elbows at the top and try to flex your chest hard on every rep.

Decline Barbell Bench Press (85% of 1RM)

- On a flat bench with your arms extended (maintaining a slight bend in your elbows at all times) and palms facing each other.
- Lower dumbbells to your sides in a controlled fashion opening your chest.
- Bring dumbbells back together squeezing your chest at the top.

Flat Dumbbell Fly

- Keep the DB’s pressed together at all times.
- Lower the DB’s to your chest in a controlled fashion.
- Drive the DB’s back to the top, squeezing your chest hard.

Flat Dumbbell Hex Press

Chest Compound Set 🔥

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles (pausing about 1 inch before your chest to save your shoulders).
- Drive the bar back to the top of the movement using your chest.

Incline Barbell Bench Press

- Keep your core tight and your back straight. 
- Maintain a slight bend in your elbows at all times.
- Bring your palms up and together squeezing your pecs
- Lower slowly into a complete stretch.

Standing Cable Fly

- Exhale on every rep as you drive your knees up towards your chest.

Roman Chair Leg Raise

- Hold the rope just above your head and keep your elbows in.
- Do not let your shoulders pull the weight down.
- Exhale as you crunch down and drive your elbows down and towards your thighs. 
- Inhale on the way up and keep your core tight throughout!

Rope Crunch

- Start with your knees tucked towards your chest to neutralize your spine and get your lower back pressed into the ground.
- As you lower your legs out and raise your hands make sure you keep your lower back pressed into the ground. 
- The closer you’re feet are to the ground, the harder It is to hold position!

Hollow Holds

W3/D2 CHEST/ABS

W1/D1 LEGS/CARDIO

Great workout!! Can’t wait for the next one!!

devon

W3/D2 CHEST/ABS

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