Name: Playbook - Arash Rahbar - W2/D1 Chest & triceps
Uploaded: 2021-02-23T20:51:14.333Z
Duration: 45 min
Description: W2/D1 Chest & triceps

Andrew

Thando

ALFAHAD 

Love the challenge!Ready for the next one!

DM-X

Kaveh

What do we gotta do for updated workouts?

Chris

Kwabena

MuscleShark31

Amir

Louie

Derrick Evangelista

If ur skinny and feel like will never be able to grow muscle give this a try, 4 weeks into the program and cannot even remember how I used to look like

Behrouz

Cameron

Thanks bro I love this app I get super pump thanks bro

Mohammad

Danial

This is my second week, as you said before in your YouTube videos during workout I do my reps slowly and I focus on my target muscle, dude I'm burning fat 🔥, I can feel that 😎

Fred

I liked this one better than last week I got more pump and I was exhausted after I was done. Thanks Arash jan

Mojtaba

Roque

Close grip after a chest workout.. lights out bro

Corie

Triceps were exhausted by the end! Great workout!

Patrick

Pump was insane 👊🏻 I don't feel my chest n triceps right now 👊🏻👊🏻 Tysm Arash

Tirthak

nirmaan singh

Thank you Arash! Almost dead after the second working exercise .

Alireza

Khánh

*Chest
Warmup
- Flat Dumbbells 2 x 20,15
Working sets 
- Flat Dumbbells 4 x 15,12,12,10
- Incline Dumbbells 3 cluster sets 8,4,4 
- Flat Dumbbell Flies 4 x 10,10,12,12
- Dips 3 x failure

*Triceps
Warmup
- Straight bar pushdown 2 x 20,15
Working sets 
- Straight bar pushdown  3 x 15,12,12
- Rope extension 4 x 10,8,8,8
Superset		
 - Close grip bench 3 x 12,12,10
 - Skull crushers 3 x 10,10,10

- Maintain a tight core and use full range of motion! 
- Slightly tuck your elbows (remove them closer to your torso)

Flat dumbbell press

Chest warmup

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

Incline dumbbell press (cluster sets)

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

Flat dumbbell flies

- Lean slightly forward placing more tension on your chest

Dips

- 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 cable push down

Tricep warmup

- Spread rope apart at the bottom for a deeper contraction! - Stay upright and don't allow for your shoulders to overpower!

Rope pushdown

- Find the right distance between your hands that allows for the most tension on your triceps!  Too close is no hood!

Close grip bench

- Keep arms even and balanced
- Lower slowly and fully extend contracting the triceps

2 arm dumbbell skull crushers

W2/D1 Chest & triceps

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

William

Dais

W1/D1 Chest & triceps

Matt

Syed

John

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

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💯

W2/D1 Chest & triceps

Community

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