Name: Playbook - Andrei Deiu - Chest & Triceps
Uploaded: 2022-09-30T21:33:29.151Z
Duration: 45 min
Description: Chest & Triceps

El-MORADO

Jayke

Oscar

Ahsan Akhtar

Had good workout today,the pump was insane

Hari

Hady

Great i was just having trouble with the crossbody tricep extension! Having trouble trying to position my elbow correctly

Brandon

So Nice! At the push ups i fell down😅😂!

Tavi Sandu

Gustavo

- Pec deck chest fly’s
4 x 10-12

- Barbell incline chest press 
4 x 8-10

- DB decline chest press 
4 x 8-10

Superset
- Machine chest press 
4 x 8-10
- Push ups 
4 x 10

- EZ-bar tricep press
4 x 8-10 

Superset 
- Tricep pushdowns 
4 x 10-12
- Single arm crossbody tricep extensions 
4 x 10-12 each arm

- Dips 3 x Failure

- Keep spine pressed against the machine and open your arms to the side 
- Pull your hands in together as you squeeze into your pecs 
- Open slowly and with control

Machine Pec Deck Chest Fly’s

- Keep spine flush on an incline bench 
- Place hands a little wider than shoulder width 
- Press barbell up towards the ceiling as you squeeze into your pecs 
- Keep core engaged

Barbell Incline Chest Press

- Lie down on a decline 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 lower 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

DB Decline Chest Press

- Machine chest press 4 x 8-10
- Push ups 4 x 10

- 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 with feet together and hands directly under you shoulders 
- Elbows bend at a 45 degree angle as you lower your chest towards the ground 
- Keep your spine in neutral and your core engaged

Push Ups

Superset

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands inside shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar towards your sternum slowly 
- Keep your elbows close to your sides to emphasise your triceps 
- Press the bar back up to starting position

EZ-bar Close Grip Tricep Press

- Tricep pushdowns 4 x 10-12
- Single arm crossbody tricep extensions 4 x 10-12 each arm

- Start with your feet a little narrower than hips distance and a slight hinge at the hips 
- Pull the elbows into your side body as you press down on the bar 
- Hold at the bottom for about 2s as you squeeze into the biceps 
- Release the bar back up to the starting position with control

Tricep Pushdowns

- 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 
- Complete desired reps then repeat on the opposite side

Cable Single Arm Crossbody Tricep Extension

- Support your bodyweight in an upright position, arms straight, hands gripping the parallel bars/dip station
- Lower your body by bending at the elbows
- Keep your shoulders down and elbows close to your sides 
- Press your body back up to starting position so that your arms are nearly straight but not quite locked out

Chest & Triceps

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