Name: Playbook - Arash Rahbar - W5/D1 Chest & triceps
Uploaded: 2021-02-25T13:41:02.428Z
Duration: 45 min
Description: W5/D1 Chest & triceps

Syed

DM-X

Danial

Cameron

Amazing workout arash! Felt every movement and every single rep ‼️‼️

Roque

Chest is really going to feel this later!

Patrick

*Chest
Warmup	
- Flat dumbbell press 2 x 20,15
Working sets
- Flat dumbbell press 3 x 10,10,10
- Incline Dumbbells cluster set 5 x 5,5,5,5,5
Superset		
 - Flat Dumbbell Flies 4 x 8,10,10,12
 - Diamond push ups  4 x Failure

*Triceps
Warmup
- Weighted dips (bodyweight)   2  x 20,15
Working sets	
- Weighted dips 3 x 10,10,10
- Straight bar cable pushdown cluster set  4 x5,5,5,5cs
- Rope extension 4	x 8,10,10,12
- Dumbbell kick backs	3 x10,5,5 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

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

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

Rope pushdown

- Keep elbow high, engage tricep as you extend

Dumbbells kickbaks

W5/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💯

W5/D1 Chest & triceps

Community

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