Name: Playbook - Andrei Deiu - W3/D1 Chest
Uploaded: 2022-03-16T17:48:21.510Z
Duration: 45 min
Description: W3/D1 Chest

Alexandru

Rohan

Bogdan

Jovanni

Mr Zaid Fitness

Mohammad

Chest:

Warm up with Push ups

- DB incline press
4 x 8-12 reps

- DB incline chest flys 
3 x 10-12 reps

Superset 
- Barbell flat chest press 
4 x 8-12 (increasing weight each set)
- Push ups
4 x 8-12 reps

Superset 
- DB flat chest flys 
3 x 8-10
- Close grip parallel press 
3 x 4-6

- Decline chest fly’s
3 x 12-15

- 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 (warm up)

- 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 with arms lengthened over your head (palms facing in) 
- Rotate the palms out as you lower the weights to shoulder height 
- Press dumbbells back up as you squeeze into your upper chest

DB Incline Chest Fly’s

- Barbell flat chest press 4 x 8-12 (increasing weight each set)
- Push ups 4 x 8-12 reps

- 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

Push Ups

Superset

- DB flat chest flys 
3 x 8-10
- Close grip parallel press 
3 x 4-6

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells outward to your sides, opening your chest
- Bring dumbbells back together squeezing your chest

DB Chest Fly’s

- Lay down on 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 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

W3/D1 Chest

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