Name: Playbook - AJ Vander Waal - Day 1 Chest
Uploaded: 2023-02-15T21:36:50.486Z
Duration: 50 min
Description: Day 1 Chest

High rep, low weight workouts designed to burn fat and create a strong base

Hang From Bar

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline Dumbbell Flies

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline Cable Fly

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine Chest Press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Day 1 Chest

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