Name: Playbook - Arash Rahbar - W3/D1 Chest & triceps
Uploaded: 2021-02-22T23:12:52.373Z
Duration: 45 min
Description: W3/D1 Chest & triceps

ALFAHAD 

Brandon

Landon Dollar

omid

Good workout! Perfect for the start of the day as well as the week!

DM-X

D. Cole

New day new feeling. I love how muscles are feeling everyday

Kwabena

Amin

Danial

Cameron

Mark

Mojtaba

Ardalan

Seeing progress, also seeing areas I really need to improve. Thanks for the help!!

Patrick

Krystal

Thank you Arash! That was great, my shoulders were engaged the least during all the chest exercises! Pressure solely on chest.

Alireza

*Chest
Warmup sets
- Decline Press 2 x 20,15
Working sets	
- Decline Press 4 x 12,12,10,10
- Flat Dumbbell Flies Drop set 4 x 6,6,8,8+8
- Incline dumbbell	fly 4 x 10,10,12,12
- Cable low to high 3 x 15,12,10

*Triceps	
Warmup sets
- Skull Crushers (body weight)  2 x 20,15
Working sets 
- Skull Crushers (Bodyweight) 3x 12,12,10
- Close grip bench Drop set  4 x 6,6,8,8+8
- 1 arm cable extension	4 x 10,10,12,12
- Dips 3 x Failure

- Lower with a controlled movement 
- Press up engaging your chest

Decline db press

Chest warmup

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

Flat dumbbell flies

- Keep bend in elbow constant throughout the full ROM. 
- Achieve a good stretch at the bottom. 
- Reach failure on the last 2 sets

Incline dumbbell flies

Using a close grip, lower bar behind your head getting a hood stretch. Then extend up fully co traction your triceps

Incline preacher bar skull crushers-narrow

Tricep warmup

- Point elbows to the ceiling and lower the bar slowly behind your head. 
- Allow for a deep stretch!

Lying narrow grip preacher bar skull crushers

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

Close grip bench

- Keeping your shoulder back and core tight fully extend using your tricep

1 arm cable extension

- Lean slightly forward placing more tension on your chest

Dips

W3/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

W1/D4  Legs

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

W1/D5 Shoulders & Biceps

Victor

W1/D6 Active rest day - abs & calves

Andrew

Thando

W2/D1 Chest & triceps

W2/D2 Back, delts & traps

Great! Been awhile since ia have been sore after my workouts! Thanks again!

W2/D3 Active rest day - abs & calves

W2/D4 Legs

Very amazing and the best workout ever. Thank you

W2/D5 Shoulders & biceps

Thank you for helping me hit my abs! Long way to go but it us progressing!

W2/D6 Active rest day - Abs & calves

W3/D2 Back, rear delts & traps

Great! Getting better with the ab exercises, still a struggle but there is progress. Thanks again!

W3/D3 Active rest day - abs & calves

Abtin Farshchi

W3/D4  Legs

Could probably use 1 more shoulder set IMO, but 🔥 nonetheless

Caleb Flynn

W3/D5  Shoulders & biceps

W3/D6 Active rest day - Abs & calves

W4/D1 Chest & triceps

W4/D2 Back, rear delts & traps

Great workout, blood sugar was a little bit off today, so was thankful for a lighter workout day. Thanks again!

Seeing better workouts with these active rest days 🔨🔨

Corie

W4/D3 Active rest day - abs & calves

Need a lil help with the front squats hand position, any advice appreciated big dog! 🚀🚀🚀

Roque

W4/D4 Legs

W4/D5 Shoulders & biceps

Haven't done planks in awhile! Was brutal! Thanks againfor putting these programs together!

W4/D6 Active rest day - abs & calves

W5/D1 Chest & triceps

Love these workouts! I'm experiencing significant gains!!!!

W5/D2 Back, rear delts & traps

Good workout thank you! Have never done donkey calf raises, don't feel comfortable with those just yet. In time though!

W5/D3 Active rest day

I hate leg day, but this routine, I can't walk away from.

Hammys are dying 🤣🤣🤣🚀🚀🚀💪💪💪

W5/D4 Legs

W5/D5 Shoulders & biceps

Getting better with my core. Know I keep saying but thanks again for the help!

W5/D6 Abs & calves

Week 6! Loving the journey ever since week 1! Loving the results regarding my strength gains!

Had to stop early. Got to the single arm tricep kickbacks. My insulin pump site pulled out. What I did do felt great! Hope all is well with you!

W6/D1 Chest & triceps

Great workout arash!!! My rear deltoid was destroyed after 😂

W6/D2 Back, reared delts & traps

W6/D3 Abs & calves

W6/D4 Legs

W6/D5 Shoulders

Have seen great improvement in my core, it is still my weakest but have seen improvement! Been an awesome 6 weeks! Can't wait to continue!

W3/D1 Chest & triceps

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