Name: Playbook - Alan Willinger - Chest + Shoulders + Triceps
Uploaded: 2023-09-30T13:35:17.841Z
Duration: 45 min
Description: Chest + Shoulders + Triceps

Patrick Sterling

Christian

A. X5
Incline chest press 3,3,5,5,10

B. X4
Dumbbell chest press 10,10,8,8

C. X3
Push-up 15,15,15
Dumbbell overhead press 10,10,10

D. X3
Tricep extension x15,15,15
Reverse fly 15,15,15

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Push-up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- 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

Rope tricep extension

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

Chest + Shoulders + Triceps

Syed

Mark

Back + Biceps

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==

Chest + Shoulders + Triceps

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