Name: Playbook - Arash Rahbar - W6/D1 Chest & triceps
Uploaded: 2021-02-22T23:12:52.554Z
Duration: 45 min
Description: W6/D1 Chest & triceps

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

DM-X

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!

Patrick

Cameron

Mojtaba

*Chest		
Warmup
- Cable flies (standing) 2 x 20,15
Working set 
- Cable flies 4 x 12,10,10,8
- Alternating Flat dumbbell press 4 x 8
- Decline dumbbell press Cluster set 3 x 10,10,10x3
- Dumbbell flies 3 drop sets 8 drop 10 x 3

*Triceps	
Warmup	
 - Over head rope extension (bent over)2 x 20,15 
Working sets 4 x 12,12,10,10
- Cable kick backs cluster set 3 x 10,10,10x3
Superset		
 - Close grip bench	4 x 6,6,8,8
 - Over head rope extension (bent over) 4 x 10,10,10,10

- Standing straight up perform a fly keeping the bend in your elbows constant

Cable fly

Chest warmup

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

Flat dumbbell press

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

Decline db press

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

Flat dumbbell flies

- Engage your triceps as you extend your arms

Overhead rope extension

Tricep warmup

- Keep your elbows close to your head
- Extend your arm engaging your triceps

- Keeping your arm parallel to the floor, fully extend squeezing your tricep.

1 arm cable kick back

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

Close grip bench

- As you extend your arms engage your triceps
- Keep your elbows close to your head

Overhead tricep extension

W6/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

❤️❤️❤️❤️❤️❤️❤️❤️❤️

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💯

W6/D1 Chest & triceps

Community

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