Name: Playbook - Alexander Konevsky - W1/D1 Chest | Side Delts | Abs
Uploaded: 2022-05-06T01:36:16.017Z
Duration: 90 min
Description: W1/D1 Chest | Side Delts | Abs

Use this as your priming movement to activate your chest / shoulders and get your mind focused into the session. Prioritize the mind muscle connection with this, keeping each rep controlled. Feel free to swap this with cable flies. 

- Adjust the seat so that your elbows are slightly below your shoulder height 
- Bring your hands together keeping a slight bend in your elbows
- Pause when your chest is fully contracted and return to the initial position

Chest fly machine

This will be your heavy movement of the session! Keep intensity high, form locked in and take adequate rest breaks to optimize each set. 

- Begin by lying back on an incline bench (45* angle recommended) with dumbbells above pressed fully above your chest
- Lower the dumbbells until you feel a full stretch in your chest without any discomfort or strain
- Press the dumbbells back up engaging your chest
- Avoid bouncing from the bottom of the stretch, using the elasticity of your chest to move the weight.

Dumbbell incline bench press

If you are NOT ABLE to do body weight dips, use an assisted dip machine, seated dip press machine, or band up a dip station with a resistance band to aid you in this movement. 

If you are EXPERIENCED with body weight dips and want to take this movement a step further, use a dip belt to load plates for extra resistance or hold a dumbbell between your feet. 

- Keep your elbows close to your body and avoid flaring your elbows at all costs
- Keep your torso tipped forward to make the movement more chest focused. If you are too upright during a dip, it will become tricep biased
- Press and lock out your arms engaging your chest then slowly bring yourself back down to the starting position

Dips

Any incline press machine is recommended, even cable machines but feel free to use a flat press as well.

- Maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension focusing on contracting your chest
- keep the negatives controlled and contract the chest hard as you press

Plate loaded machine incline chest press

Any flat press machine is perfect, cable or plate loaded. Keep the rep ranges high and use this as your chest finisher! 

- Maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension focusing on contracting your chest
- Emphasis your back arch while retracting your scapula to place more tension + stretch on the chest
- Keep the negatives controlled and contract the chest hard as you press

Machine flat chest press

Feel free to replace this with single hand cable side raises if needed. 

- Cross two cables over one another 
- Maintaining a slight bend in your elbows while raising your arm to the side up to or slightly above shoulder height 
- Pause, and then slowly lower the cable back to the starting position 
- Complete desired reps then repeat

Duel Cable lateral raise

- Hang from a pull up bar, keeping your legs extended 
- Raise your legs to form an “L” with your body using your core to initiate the movement
- Lower your legs back down avoiding unnecessary amounts of swinging

Hanging leg raises

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W1/D2 Back | Hamstrings | Traps | Biceps

W1/D3 Shoulders | Triceps | Abs

W1/D4 Quad Focused Leg Day | Calves

W1/D5 Arms | Rear Delts | Abs

W1/D6 Rest

W1/D7 Rest

W2/D1 Chest | Side Delts | Abs

W2/D2 Back | Hamstrings | Traps | Biceps

W2/D3 Shoulders | Triceps | Abs

W2/D4 Quad Focused Leg Day | Calves

W2/D5 Arms | Rear Delts | Abs

W2/D6 Rest

W2/D7 Rest

W3/D1 Chest | Side Delts | Abs

W3/D2 Back | Hamstrings | Traps | Biceps

W3/D3 Shoulders | Triceps | Abs

W3/D4 Quad Focused Leg Day | Calves

W3/D5 Arms | Rear Delts | Abs

W3/D6 Rest

W3/D7 Rest

W4/D1 Chest | Side Delts | Abs

W4/D2 Back | Hamstrings | Traps | Biceps

W4/D3 Shoulders | Triceps | Abs

W4/D4 Quad Focused Leg Day | Calves

W4/D5 Arms | Rear Delts | Abs

W4/D6 Rest

W4/D7 Rest

W5/D1 Chest | Side Delts | Abs

W5/D2 Back | Hamstrings | Traps | Biceps

W5/D3 Shoulders | Triceps | Abs

W5/D4 Quad Focused Leg Day | Calves

W5/D5 Arms | Rear Delts | Abs

W5/D6 Rest

W5/D7 Rest

W1/D1 Chest | Side Delts | Abs

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