Name: Playbook - Alan Willinger - Chest + Shoulders + Triceps
Uploaded: 2023-09-30T13:35:17.830Z
Duration: 45 min
Description: Chest + Shoulders + Triceps

One of the amazing workout today, thanks Alen your workout is amazing. My post workout pic u can see

https://instagram.com/1alysyed?igshid=MzNlNGNkZWQ4Mg==

Syed

Patrick Sterling

Denise Aguiar

A. X5
Barbell Bench Press 5,5,3,3,10

B. X4
Barbell Overhead press 5,5,3,10

C. X3
Incline Dumbbell Bench Press 10,10,10
Cable chest fly 15,15,15

D. X3
Lying skull crusher 15,15,15
Db side raise 15,15,15

E. X3
Cable tricep push down 20,20,25

- 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Chest + Shoulders + Triceps

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