Name: Playbook - Andrei Deiu - Chest & Abs
Uploaded: 2022-09-30T21:33:29.144Z
Duration: 45 min
Description: Chest & Abs

El-MORADO

Oscar

Ahsan Akhtar

My Abs are crying out 😭 for help i love the workout structure its simple yet so efficient.
I have been seeing noticeable changes thanks to you.

Own Shah

- DB incline chest press 4 x 8-10
- DB flat chest press 4 x 8-10
- Machine incline chest press 4 x 8-10
- Machine flat chest press 4 x 8-10
- Cable chest fly’s 4 x 10-12

- Hanging leg raises 3 x 15
- Cable crunches 3 x 15
- Cable twists 3 x 10 each side

- Press spine against the bench 
- Hold dumbbells at shoulder height to start, elbows are bent at about a 90 degree angle 
- Press weights up towards the ceiling as you squeeze into your upper chest

DB Incline Chest Press

- Lie down on a flat bench with the dumbbells held in front of you at shoulder width
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Breathe out, use your chest to push the dumbbells up
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as pressing it)

DB Flat Chest Press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward and upward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine Incline 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

Machine Chest Press

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

Cable Chest Fly’s

- Hang with your legs long and the shoulders pressed down 
- Lift your feet up as you pike at the hips and bring the knees in towards your chest 
- Squeeze into your abdominal wall as you lift the legs

Hanging Leg Raises

- Using a cable, hinge forward at the hips and and hold onto the handles with a neutral spine 
- Crunch elbows into your body as you engage the core 
- Hold for 2s and then release

Cable Crunches

- Reach arms towards the ceiling on a diagonal line 
- Keeping your hips square and arms straight, pull the cable down diagonally across your body 
- Keep feet grounded and core engaged as you rotate

- 10 reps each side

Chest & Abs

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