Name: Playbook - Arev @endicci - Circuit-Style Chest/Tri
Uploaded: 2022-10-01T14:56:01.623Z
Duration: 70 min
Description: Circuit-Style Chest/Tri

Gabrielle Alsept

Fast paced, superset/circuit style workout

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Keeping chest upright to keep emphasis on triceps
- Lower your body until shoulder and elbow are in line and then push up

Dips

Chest Tri Circuit

For chest press, do one arm and then move into the same arm for tricep. Repeat exercises back to back for one arm before moving onto next

- Hands should be slightly outside shoulder width 
- Lower the dumbbells to the chest actively stretching your chest muscles 
- Press the weight upward by extending your elbows

DB Incline bench press

- Keep the cable behind your head
- Keep the elbow in fixed position as you lower the cable handle 
- Extend your arm and pull the cable away from your opposite shoulder and in line with your elbow

Single Arm Tricep Cable Extension

SINGLE ARM (bench & tricep superset)

- Pull the cable attachment (both bar and rope work here) over your head
- With a slight lean forward, keep your elbows directly in front of your shoulders
- Allow your hands to fall back towards your head, keeping elbow in a fixed position, and then push forward and full extend your arms

OH Cable Tricep Extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Go light here so your failure goes for higher reps (around 10+)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Circuit-Style Chest/Tri

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