Name: Playbook - Andrei Deiu - W1/D1 Chest
Uploaded: 2022-03-16T17:48:21.445Z
Duration: 45 min
Description: W1/D1 Chest

Aryan

jacques

Hjalte

Vignesh

Flavian

First one down. Many to go!!!!!!!!! 🚀🔥🔥

Cameron

Hafiz

Sohaib

Abdullah Saleem

Great pump! I love every workout you put out!

Nice, would be nice if you put the number on bench inclination and stretching exercises for the end. Thank you Andreiu

Esleiter

Alexandru

hussein

Charles

I’m used to training to muscle groups when I work out chest triceps and chest shoulders is what I would throw together but now I realize working one muscle group gives me that pump I was looking for it also helps with my form looking for more work out brother

Emiliano

Sorin

Fernando

Mustatea Marius

Enzzo

Impressive Its been an hour and the Pump hasn't left. My hostilities notice my pump and are amazed.I feel amazing. Now i hope i can achieve the 3D gainz soon enough

Own Shah

Good workout till the fire alarm went off 🙄🤣

Beano

remove the super set ..  is killing me for first day at the gym😁😁😁

alin

Omar Diaz del Castillo Osorio

Alex

I couldn’t figure out how to log my weights

Morgan

Razvan

Numărul 1 ,Andrei Deiu. Feels like i replaced my chest, with 2 basket balls 🏀🏀.

Arhereu Stefan

Marian

This workout was awesome I can't explain in words that pump I'm getting it's epic.

Mayank Ahlawat

Oscar

First day. I am gonna kill it. It was amazing

akash

Prince singh 

Awesome pump great results 🔥💪🏻🙏🏻

Akash

Abhishek

Rutuj

Salut!ar fi bine sa fie optiunea unde putem sa adaugam notite..top

Vasile

Deac Raul

Wonderful exercise 
 And very useful information

Mr Zaid Fitness

Next level! My chest was literally on fire. The videos really helped as well to see proper form!

Austin R Mayer

Dupa acest antrenament,nici nu am
curajul sa spun de cati ani ma antrenez desii am avut mereu pauze, si desi acesta este doar pentru ziua 1, simt ca este echivalentul aniilor petrecuti in sala, astept urmatorul 💪🏻

Fredj

Christian Castellanos

The best workout ever. I feel the PUMP🔥

Konstantinos

Erik and Alex

Chest:
 
- Pec deck chest fly: 
2 warm up sets
4 working sets x 10-12 reps

- Machine incline chest press 
4 x 8-12 reps

- DB close grip incline press (parallel grip)
3 x 10-12 reps

Superset 
- Machine flat press 
4 x 8-12 reps
- Push ups 
4 x 8-12 reps

- Decline cable flys
3 x 10-12 reps

- 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 (warm up)

Machine Pec Deck Chest Fly’s

- 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

- Lay down on an incline bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

DB Close/Parallel Grip Incline Chest Press

- Machine flat press 4 x 8-12 reps
- Push ups 4 x 8-12 reps

- 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

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

W1/D1 Chest

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