Name: Playbook - Andres Tovar - WEEK 5 - DAY 3 (Chest)
Uploaded: 2024-01-05T18:29:52.473Z
Duration: 45 min
Description: WEEK 5 - DAY 3 (Chest)

Substitute inclines instead of flat. Added 100 tri’s

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 5 - 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)

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

WEEK 5 - DAY 3 (Chest)

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