Name: Playbook - Ashley Watts - Day 4 - Chest & Triceps
Uploaded: 2023-02-27T04:19:31.430Z
Duration: 45 min
Description: Day 4 - Chest & Triceps

Elizabeth Quintana

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10 rep exercises = increase weight each set

(Modified) 
- From kneeling position, place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

(Regular) 
- From kneeling position, place your hands just outside the shoulders 
- Kick back your legs shoulder width apart, supporting yourself with your toes facing the ground
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified or regular push ups

- Grip the bar slightly wider than your chest
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Day 4 - Chest & Triceps

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