Name: Playbook - Alan Willinger - Week 3-4, Day 2: Chest + Shoulders + Triceps
Uploaded: 2023-07-30T19:14:42.610Z
Duration: 85 min
Description: Week 3-4, Day 2: Chest + Shoulders + Triceps

- 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

- 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

- 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

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- 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

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position

Cable crossbody tricep extension

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

Week 3-4, Day 2: Chest + Shoulders + Triceps

Gave me a good pump and overall was great of a workout

Patrick Sterling

John

Syed

Week 1-2, Day 1: Back + Biceps

Alex

Good workout liked the references to know the proper form

Week 3-4, Day 2: Chest + Shoulders + Triceps

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