Name: Playbook - Alan Willinger - Chest + Core
Uploaded: 2024-02-27T15:08:25.851Z
Duration: 45 min
Description: Chest + Core

Airdyne Bike 5 minutes 

Incline Db press 8,8,8,8

Barbell bench press 10,10,10

Dips 10,10,10
Chest fly 10,10,10

Push-up 20,20

Cable chop 10,10,10
Hanging leg raise 12,12,10

- Set the Airdyne bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Airdyne bike

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Superset

Push-up

- From standing position hold the cable on the outside of your shoulder
- Exhale and lower the handle diagonally across your body
- Twist until the handle is on the outside of your hip
- Control the weight back to the starting position

Cable chop

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Chest + Core

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