Name: Playbook - Andres Tovar - WEEK 11 - DAY 3 (Chest)
Uploaded: 2024-01-05T18:29:52.663Z
Duration: 45 min
Description: WEEK 11 - DAY 3 (Chest)

Leonardo

You will primarily focus on chest. The muscles that participate when you target chest are your triceps and shoulders so you will feel tension in those muscles. Make sure to use weight that challenges you towards the last rep.

Elliptical  (Warm up)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Adjust seat to appropriate height
- Handle should line up with middle chest 
- Keep scapula retract
- Press handles upward and make sure not lock your elbows
- Use a 1 second up tempo and 3 seconds down
- use light loads for 20 reps and heavy for 8 reps

Mts Chest Press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Set cables low and arms should be out at about a 30 degree angle
- Take a step forward until you feel pecs stretch
- Use a stable staggered stance
-  Keep scapula retract throughout the movement
- While performing the concentric movements internally rotate until you reach the top 
- Close for 2 seconds and open for 3 seconds

Standing Cable Fly Variation

- Start in a push up position with hands elevated on DB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit push-ups

Elliptical

WEEK 11 - DAY 3 (Chest)

I superset everything. The only way I had enough time to fit it all in. Solid workout.

John

Haven't worked out in over 5 years. Felt great definitely a bruiser. Love it

KORIE

Carlos

Week 1 - Day 1 (Arms)

Dexter

I’m not sure about this yet. Workouts take forever. Not sure I have enough time

Nice flow through the muscle group . Allowed me to go heavier all the way to the end

Andrew

WEEK 1 - DAY 2 (Legs)

Jarrad

WEEK 1 - DAY 3 (Chest)

WEEK 1 - DAY 4 (Cardio/Abs)

Jordan

WEEK 1 - DAY 5 (Back Attack)

Good workout but had to add in some rear delts

Edgar

WEEK 1 - DAY 6 (Shoulders)

Marco Niemi

Week 2 - Day 1 (Arms)

WEEK 2 - DAY 2 (Legs)

Jesse

WEEK 2 - DAY 3 (Chest)

WEEK 2 - DAY 4 (Cardio/Abs)

WEEK 2 - DAY 5 (Back Attack)

WEEK 2 - DAY 6 (Shoulders)

Week 3 - Day 1 (Arms)

WEEK 3 - DAY 2 (Legs)

Sustituted inclines instead of flat. Incline dumbbell fly’s instead of machine. My chest is jacked

WEEK 3 - DAY 3 (Chest)

Adding abs to fountains. Gonna be a minute to aclimate

Greg

WEEK 3 - DAY 4 (Cardio/Abs)

WEEK 3 - DAY 5 (Back Attack)

WEEK 3 - DAY 6 (Shoulders)

Week 4 - Day 1 (Arms)

WEEK 4 - DAY 2 (Legs)

WEEK 4 - DAY 3 (Chest)

WEEK 4 - DAY 4 (Cardio/Abs)

Back attack plus 100 barbell Bi’s (arms)

WEEK 4 - DAY 5 (Back Attack)

WEEK 4 - DAY 6 (Shoulders)

Week 5 - Day 1 (Arms)

Had to split leg half; yesterday and today. Substitute RDL’s with Deadlifts.

WEEK 5 - DAY 2 (Legs)

Substitute inclines instead of flat. Added 100 tri’s

WEEK 5 - DAY 3 (Chest)

WEEK 5 - DAY 4 (Cardio/Abs)

Substitute sup row with ISO lay row. Sub Smith bend over row with plain barbell. Sub cable with iso high lat hammer smith. Add 100 biceps to complete
Thanks

WEEK 5 - DAY 5 (Back Attack)

Hi
Do you have a program that follows this hypoT program

WEEK 5 - DAY 6 (Shoulders)

Week 6 - Day 1 (Arms)

WEEK 6 - DAY 2 (Legs)

Inclines rather than flat.. Major improvement in defecits.

WEEK 6 - DAY 3 (Chest)

WEEK 6 - DAY 4 (Cardio/Abs)

WEEK 6 - DAY 5 (Back Attack)

WEEK 6 - DAY 6 (Shoulders)

Week 7 - Day 1 (Arms)

WEEK 7 - DAY 2 (Legs)

WEEK 7 - DAY 3 (Chest)

WEEK 7 - DAY 4 (Cardio/Abs)

WEEK 7 - DAY 5 (Back Attack)

WEEK 7 - DAY 6 (Shoulders)

Week 8 - Day 1 (Arms)

WEEK 8 - DAY 2 (Legs)

WEEK 8 - DAY 3 (Chest)

WEEK 8 - DAY 4 (Cardio/Abs)

Substituted 100 Bi’s and 400 crunches instead of elliptical

WEEK 11 - DAY 3 (Chest)

Community

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