Name: Playbook - Arash Rahbar - W4/D1 Chest & triceps
Uploaded: 2021-02-25T13:39:53.894Z
Duration: 45 min
Description: W4/D1 Chest & triceps

Syed

DM-X

Cameron

Hi Arash, i have a question about dropset (dumbbel kick back) i didn’t get 10-5-5-5-5-5.

Mustafa

Danial

Brother, the workout was perfect, however today's videos have problem and I had to close and reopen the app several times to see each workout video
Please check it with the IT support team.
I use android version and it is updated by Google play store.

Fred

Great workout! Felt good to push through some of the exercises when I felt I had nothing left. Thanks again!

Patrick

*Chest
Warmup
- Flat Smith machine  2 x 20,15
Working sets 
- Flat Smith machine 3 x 12,10,10
- Incline Dumbbells drop set 4 x  4,6,6,8 drop 10
Super set		
  - Flat Dumbbell Flies 4	x 10,10,12,12
  - Diamond push ups 4 x failure

*Triceps	
Warmup	
- Dips (bodyweight)   2 x 20,15
Working sets 
- Weighted dips 3 x 12,10,10
- Straight bar cable pushdown  4  x 4,6,6,8 drop 10
- Rope extension 4	x 10,10,12,12
- Dumbbell kick backs 3 x 10,5,5 x 3

- 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

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

Flat dumbbell flies

Form a diamond with your hands in line with your chest.
Keep your core tight and body straight

Diamond Push-ups

Superset

- Lean slightly forward placing more tension on your chest

Dips

Tricep warmup

- Come down until your arms reach 90 degrees
- As you come up engage your chest and triceps

Weighted 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

Bend over to 90 degrees and perform a tricep extension. Allow for a hood stretch and contraction!

Bent over rope extension

- Keep arm (shoulder to elbow) Parallel to the floor
- Extend arm fully contracting tricep

Dumbbell kick back drop set

W4/D1 Chest & triceps

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

William

Dais

W1/D1 Chest & triceps

Matt

John

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💯

W4/D1 Chest & triceps

Community

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