Name: Playbook - Andrei Deiu - W1/D1 Chest
Uploaded: 2022-09-30T21:33:29.130Z
Duration: 45 min
Description: W1/D1 Chest

Farzad

Hussein

El-MORADO

Σάκης Κούδας

Xenos

Amazing workout today! Worked me very hard!!

Alexis

Yamin

armand

Jaswinder Singh

Exhausting for starters but good! Thanks!

Keving

robert

Henric

Liviu

Tezaur

STEFAN

Sahib

Shubham Yadav

Sultan Magsi

Ruben

it was good but andrei should explain exercises specifically like this exercise is for your lower chest e.t.c

Khangal

Alexandru

It was amazing the pump is killing after a year i got this type of pump. Loved it❤️ Bestest coach❤️. It feels too amazing 😈

Arman

Ripin

Sebastian Narcis

Carlos

By far the best training i did yet. Thank you!

Paul

Kishore

Felix

Aryan

jacques

Hjalte

Vignesh

Flavian

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

Varaman

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

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

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

Decline Cable Fly’s

W1/D1 Chest

HASAN

W1/D2 Legs

killer back workout, I feel like there were too many exercises for the mid section of the back ( thickness) & not enough for the width, maybe in the next week the focus will be more in that area 🦾😎

IG Genaro Athletics

W1/D3 Back

Lalit

Keke

W1/D4 Arms

Mike

W1/D5 Shoulders

Very Good me very Good zetu very Good have to much friends perverși #1 Ilisoi Stefanel

W1/D1 Chest

Community

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