Name: Playbook - Anthony Mantello - W3/D2 D2 Chest, Triceps, & Rear Delts
Uploaded: 2022-07-06T16:37:33.843Z
Duration: 90 min
Description: W3/D2 D2 Chest, Triceps, & Rear Delts

Shae

kobe

Fantastic chest pump. Rear delts were cooked too. Thanks Ant 🔥💪

Oscar

Alex

John

Francisco

I’ve never had a better rear delt activation in my entire life! Using it every time I hit shoulders now

Brett

JJ Dominguez

Gabriel

Matthew

Very good lift, one of the best lifts I had in awhile.

Reed

Ricardo

Tyson Edmunds

Kedin Rodriguez

Nicolas

Ryan

Sebastian

Today primarily you will be hitting chest, ending with triceps and rear delts

**THE GOAL HERE IS TO GET BLOOD FLOW TO YOUR PECS, NOT TO FATIGUE THE MUSCLE**
- Sit on the machine, grasp the handles and/or place your forearms on the padding
- Take the weight off the stack slightly
- Keeping your body fixed, slowly bring the forearm pads or handles together
- Squeeze the chest muscles at contraction
- Slowly open your arms back to the starting position

Pec deck chest fly (warmup)

*ADD A PLATE UNDER THE FRONT OF THE BENCH TO CREATE A SLIGHT DECLINE***
**FIRST 3 SETS ARE FEEDER SETS TO SET YOU UP FOR YOUR HARD WORKING SETS (SETS 4-6)**
**LAST SET REDUCE THE WEIGHT SLIGHTLY**
Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

**SUPER SET WITH CABLE CHEST PRESS**
Should feel like failure

- Start in a seated position, centered and slightly forward off the cable machine, holding a cable handle in each hand
- Bring your hands together engaging your chest
- Pause at contraction, then bring your arms back to the starting position

Cable seated chest fly

**SUPER SET WITH CHEST FLY (previous exercise)**
- Start in a seated position, centered and slightly forward off the cable machine, holding a cable handle in each hand
- Press the handles forward, engaging your chest
- Pause at contraction, then bring your arms back to the starting position

Cable seated chest press

*FIRST SET IS A FEEDER SET TO SET YOU UP FOR YOUR TOP SETS**
- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles upward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Machine incline chest press

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

Dips

- Keeping your elbows tucked in at your sides grab the rope, tense your core
- Press your hands down until your arms are fully extended
- Spread rope apart at the bottom for a deeper contraction
- Bend the elbows, returning to the starting position

Cable rope tricep pushdown

**KEEP HANDS NEUTRAL NOT REVERSE**
**FIRST SET IS A FEEDER SET & SETS 3 AND 4 IS A DROP SET, NO REST**
- Stand tall, abs engaged and upper arms locked at your sides
- Grasp the bar with a reverse grip (palms up)
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar reverse grip tricep pulldown

**BACK TO BACK SETS OF 10 SWITCHING ARMS, NO REST**
- Grab the cable handle with your outside hand, arm extended overhead and forward of your body
- Keeping a slight bend in the elbow
- Move your arm backward and downward until you have reached full extension
- Reverse movement back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm rear delt fly

W3/D2 D2 Chest, Triceps, & Rear Delts

My girlfriend and I tried this last night and we both loved it! However because of how packed the gym was we replaced smith machine  bent over rows with regular cable rows and we replaced hamstring curls with hack squats. I’m the end we were super pleased!

W3/D2 D2 Chest, Triceps, & Rear Delts

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