Name: Playbook - Andrei Deiu - W1/D2 Chest
Uploaded: 2022-09-30T21:33:29.180Z
Duration: 60 min
Description: W1/D2 Chest

Alexandru

Stuart

Hussein

Good pump. I’m still sore from yesterday, but as they say, “ No pain, No Gain.”

Marco

Hachem Mehieldine

Genaro

Oscar

Pretty good , little tuff at first but got it done

Julian

Keke

❓ why are you doing the chest flies first? Warm up the chest properly & also to get blood into the muscle, and I feel like if I could do only fly exercise, the risk of injury is at the door because…just that 🦾

#futureMr.Olympia - yeah, that’s me, 2030, I’m 23y/o rn

90% of the timei start with a fly or a chest press

I always try to change things so the body doesn’t get used to the same movement ❗️

IG Genaro Athletics

Skin splitting pump 🧡🙏🏼from Indian 🇮🇳

raja

Shubham Avlash

Jhon

Eugen

So pumped, I can't see my belly anymore 😂😂🦾

Melo

Amazing pump! I think we can go heavier on this! But thanks for getting me a good weekend pump

Gaurav

Iosif Pap

Jean-Charles Marier

Nikos Papanastasiou

My upper chest has been lagging but I felt a great mind muscle connection through the reps

Ryan Aurelio Putra

Sweating in places I didn’t know I could. It was a great workout!!!💯💪

The dips in the end were something else 😤🔥🔥💪🏽

Gerardo Gutierrez

Lilian

Saif

Ma simt foarte bine dupa antrenament. Mersi!💪

MARIN FLORIN

Push-ups
Barbell chest press
Incline db press
Cable decline fly
Machine pec deck
Dips

- 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

- Keep your spine flush on the bench 
- Place hands a little wider than shoulder width 
- Bend at the elbows and lower the barbell towards your chest
- Lengthen the arms and squeeze into your pecs

Barbell Chest Press

- 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

- 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

- 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

- 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

Dips

W1/D2 Chest

Rohai

Ernesto

W1/D1 Back

Slept in the gym, couldn't go up the stairs. 🥸

W1/D3 Legs

W1/D4 Shoulders

W1/D5 Arms

W2/D1 Back

Super great bro i feeling  strong  💪💪 wow.🤩

FILIPT95

W2/D2 Chest

Super great bro i feeling  strong legs 🦵🙌👍

W2/D3 Legs

W2/D4 Shoulders

Super great bro feeling very strong  .wow

El-MORADO

W2/D5 Arms

Juan Gonzalez

Yeah bro i am strong day a day 💪🙌👍

W3/D1 Back

Fuck  great bro  i need more power 💪🙌

W3/D2 Chest

W3/D3 Legs

Super grest bro i feeling  motr strong 👍💪💪😎

W3/D4 Shoulders

W3/D5 Arms

Great bro wow i feeling  strong 💪🤞🤜🤛

W4/D1 Back

Super great bro i need  more power 💪💪😮‍💨

W4/D2 Chest

Super  great second day of the week for legs🦵🦵🙌🙌

W4/D3 Legs

W4/D4 Shoulders

A zis unu ca ma bate ca folosesc toate aparatele. Wtf man?

W4/D5 Arms

W5/D1 Back

Super great broski i need more power 💪 🔥 ✨️

W5/D2 Chest

Super  i need more power bro let me know 🦵🦵💗

W5/D3 Legs

Fuck great  broski i want  more .diferent rutin

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Back

Fuck  great  broski i need more power 💪 🔥

W1/D2 Chest

Community

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