Name: Playbook - Warrior Fit - W2/D2 Chest
Uploaded: 2023-03-18T22:09:04.197Z
Duration: 45 min
Description: W2/D2 Chest

1. Flat Bench Press 6 x 3
2. DB Incline Chest Fly’s 3 x 8
3. Cable Chest Fly’s 4 x 8
4. Smith Machine Incline Bench 3 x 8
5. Push-ups 2 x Failure

- Lie down on the flat bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Barbell Bench Press

- On an incline bench with your arms extended and palms facing each other, dumbbell in each hand
- Lower the dumbbells out to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell Incline Chest Fly’s

- Start by standing tall, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms open, returning back to the starting position

Cable Chest Fly’s

- Lie down on the incline bench so that your neck and head are supported
- Your knees should be at a 90-degree angle with your feet flat on the floor
- Position yourself underneath the bar so that the bar is in line with your chest, hands slightly wider than your shoulders
- Bring the barbell down slowly to your upper chest
- Explode back up to your starting position using your pectoral muscles

Smith Machine Incline Bench Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

W2/D2 Chest

The progression of groundwork to phase 3 is great. Love the increasing challenge!

Christian

Zach

W1/D1 Legs

W1/D2 Chest

W1/D3 Rest/Recovery

W1/D4 Arms

W1/D5 Rest/Recovery

W1/D6 Shoulders

W1/D7 Rest/Recovery

W2/D1 Legs

W2/D3 Rest/Recovery

W2/D4 Arms

W2/D5 Rest/Recovery

W2/D6 Shoulders

W2/D7 Rest/Recovery

W3/D1 Legs

W3/D2 Chest

W3/D3 Rest/Recovery

W3/D4 Arms

W3/D5 Rest/Recovery

W3/D6 Shoulders

W3/D7 Rest/Recovery

W4/D1 Legs

W4/D2 Chest

W4/D3 Rest/Recovery

W4/D4 Arms

W4/D5 Rest/Recovery

W4/D6 Shoulders

W4/D7 Rest/Recovery

W2/D2 Chest

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