Name: Playbook - Andrei Deiu - W2/D1 Chest
Uploaded: 2022-09-30T21:33:29.172Z
Duration: 45 min
Description: W2/D1 Chest

Ernesto

Hussein

El-MORADO

Iosif Pap

Victor

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Alexandru

Ruben

Aryan

Abdullah Saleem

Fernando

Zain Saleh

Luka Sethh

Denzel

Zubair Kassar

Wonderful exercise 😁😁 my body very pain

Mr Zaid Fitness

Alex

Mohammad

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

W2/D1 Chest

Amazing, the workouts that had 3 sets I add 1more set and my 4th set on every work out was to fail!!

Josue

Farzad

W1/D1 Chest

Amazing still going to failure in my last set

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

Let’s go baby, last set always to failure the pump is getting crazy!!

Mike

W1/D5 Shoulders

Let’s gooooo!!!! Leg day baby, still on last set go to failure

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

W2/D1 Chest

Community

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