Name: Playbook - Andrei Deiu - W5/D2 Chest
Uploaded: 2022-09-30T21:33:29.345Z
Duration: 60 min
Description: W5/D2 Chest

El-MORADO

Super great broski i need more power 💪 🔥 ✨️

Oscar

Jhon

Hussein

Andrei Radu

Haroon

Gerardo Gutierrez

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

W5/D2 Chest

Rohai

Alexandru

Ernesto

W1/D1 Back

Stuart

W1/D2 Chest

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

Marco

W1/D3 Legs

Ryan Aurelio Putra

W1/D4 Shoulders

W1/D5 Arms

Hachem Mehieldine

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

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  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 💪 🔥

W5/D2 Chest

Community

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