Name: Playbook - Anthony Mantello - W5/D1 D1 Chest and Biceps
Uploaded: 2022-07-06T16:37:34.049Z
Duration: 70 min
Description: W5/D1 D1 Chest and Biceps

Oscar

**LESS INTENSE PEAK WEEK WORKOUT** 
(Follow last weeks plan if you want a more intense workout)

*WARMUP AND GET BLOOD FLOW HERE*
- 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

-PUT A PLAYE UNDER FRONT OF BENCH FOR SLIGHT DECLINE
**FIRST 2 SETS ARE WARMUP SETS TO A HEAVIER WEIGHT. SETS 3 & 4 ARE MODERATELY HARD. SET 5 IS A BACKOFF SET SO LIGHTEN UP THE WEIGHT**
-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

- Stand reverse in front of the dip machine
- Place your hands on the bars with your elbows pointing behind you (Your arms will make a 90 degree angle)
- When you reach the bottom, pause and do not lock out your elbows 
- Slowly return to the starting position but do not let the weight touch the stack

Machine standing Chest Pushdowns

*WARMUP IS SET 1. SET 2 SHOULD BE MODERATELY HARD. SET 3 ADD IN PARTIALS TO FAILURE IN THE CONTRACTION (hands close together)*
- 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

**INITIATE CHEST CONTRACTION BEFORE EACH REP, EACH REP SHOULD BE AT LEAST 3 SECONDS SLOW SLOW SLOW MOVEMENT**
-Start with two pulleys set in the bottom position and have your palms facing forward
- Your upper arms (humerus) should be at about a 30 degree angle away from your sides
- Using your upper chest to pull your arms up and in, raise the handles up and together so that they come together near mouth level
- The path of the cables will draw an upside-down V
- Lower the cable back to starting position with control

Cable low to high chest fly

**KEEP ADDING WEIGHT UNTIL YOU HIT FAILURE AT 10 REPS. LAST SET WILL BE A DROP SET TO FAILURE AGAIN**
- Hold the bar attachment with an underhand grip
- Curl the bar up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable straight bar bicep curls

** 12 REPS SHOULD BE FAILURE**
**DROP SET ON LAST SET TO FAILURE**
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for reps

Dumbbell alt hammer curls

W5/D1 D1 Chest and Biceps

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!

Grant Garretson

First time actually feeling my hamstrings worked for awhile

Jacob

Shrugs help build my upper really good, now time for cream of rice

pollo

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Dalton

Ayden

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clarence

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W1/D5 D5 Shoulders and Chest

Nico

Elvira

It was very good! Arms hurt so goal accomplished

Liam

W1/D6 D6 Arms

I love this little split. Feels great working these two together!

Jesse Robinson

John

Francisco

W2/D1 D1 Back & Hamstrings

W2/D2 D2 Chest and Biceps

JJ Dominguez

i’m not gonna be able to walk for a week

W5/D1 D1 Chest and Biceps

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