Name: Playbook - Arash Rahbar - W1/D1 Chest & triceps
Uploaded: 2022-06-27T17:10:45.655Z
Duration: 45 min
Description: W1/D1 Chest & triceps

That was bad ass, I’m glad I switched over

William

Dais

Christian

Ryan

Abtin Farshchi

DM-X

Adam

Manrez

Workout was great as always! Hope everything is going well with you!

Patrick

🔥 workout good pump took time on every rep flexing hard

MuscleShark31

Amir

Sarah

Jake Konen

Amin

First training in months so it was pretty challenging

Jorge

First session with new plan . It was awesome. Thank you coach.

Sina

Mi primer día de rutina ufff súper bien 👍

Pedro

Denis

Cameron

Thanks for the best program brother 
That’s great workout I get super pump I love it 
Thank you 🔥💪

Mohammad

Danial

My hands are shaking after this workout ☠️ 🔥

Jalal

John

Tell me how I can customize the exercises or what could be alternatice for each exercise

Mojtaba

Feeling amazing after a long time with you hypertrophy exercise #chestday

Fred

Gurpreet

Was a good workout. After 6 weeks do we just restart the program?

Corie

Irfan

Great! Felt the burn in chest and tries! Can't wait for tomorrow!

It was awesome bro but I wish could see the action from other angles. 
Thanks

Alireza

sarthak jadon

First day, felt so organized with this app! Being a female, I felt justice with the details provided to to follow workouts! Pump was on another level🤘🏼

Amrita Kaur

Zoya3812

Shelinder

nirmaan singh

Tirthak

Matt

*Chest
Warmup set
- Incline dumbbells 2 x 20,15
Working sets 
- Incline dumbbells 3 x 15,15,12
- Flat dumbbell flies 4 x 8,8,10,10
- Flat dumbbells flies 4 x 12,12,10,10
- Cable high to low 3 set 8 drop 10 8-10,8-10,8-10

*Triceps
Warmup set		
- Rope extension 2 x 20,15
Working sets 
- Rope extensions 3 x 15,12,12
- Straight bar pushdown 4 x 8,8,10,10
Superset		
  - Dips 4 failure
  - Over head rope extension 4 x10

- Keep your back flat on the bench and shoulders back. 
- Press up and together

Incline dumbbell press

Chest warmup

- Keep a bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom.

Flat dumbbell flies

- Keeping bend in your elbows constant, push down and togther close to your body

Cable low flies

- As you extend your arms focus on engaging your triceps

Tricep extension

Tricep warmup

- Keeping your core tight, roll your shoulders back and press down using your triceps
- Don't lean too far forward or allow your shoulders to overpower

Straight bar push down

- Lean slightly forward placing more tension on your chest

Dips

- Keep your core tight. 
- Spread the rope apart at the top of the movement

Overhead tricep extensions

Superset

W1/D1 Chest & triceps

Syed

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

ALFAHAD 

W1/D3 Active rest day - abs & calves

FYI This is missing some squats in the tracking/demo video section. They show up in the summary but not the actual workout.

Maybe more body weight stuff like push or pull ups with an arm day

Landon Dollar

W1/D4  Legs

Fire, hopefully I see some solid growth from this new routine I switched over to💯

W1/D1 Chest & triceps

Community

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