Name: Playbook - Alan Willinger - Main & Clay: Level 3 Day 1
Uploaded: 2024-07-15T22:18:44.209Z
Duration: 55 min
Description: Main & Clay: Level 3 Day 1

Warmup:
5 minutes incline treadmill walk

A. 
Smith machine bench press 4x5

B.
Incline Dumbbell chest press 4x8

C.
Machine Chest Press 3x12

D. 
Cable Fly 3x15

Cardio:
Stationary bike 20 minutes

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat bench (smith machine)

- 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

- 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

Plate loaded machine flat 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

- Work at a pace and resistance that you can maintain for the allotted time
- Increase speed as comfortable
-try to keep your RPMs between 70-95

Main & Clay: Level 3 Day 1

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