Name: Playbook - Warrior Fit - W3/D2 Chest
Uploaded: 2023-03-18T22:09:04.246Z
Duration: 45 min
Description: W3/D2 Chest

Zach

1. Incline DB Press 3 x 5
2. Chest Dips 3 x 6
3. Flat DB Bench 3 x 8
4. Upper Cable Fly’s 3 x 8
5. Smith Machine Incline Press 3 x 8

- 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 dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Incline Dumbbell Press

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

- 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 dumbbells so that they are in line with your chest, hands slightly wider than your shoulders
- Bring the dumbbells down slowly to your chest
- Explode back up to your starting position using your pectoral muscles

Dumbbell Flat Bench

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Upper Cable 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

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W1/D2 Chest

W1/D3 Legs

W1/D4 Rest/Recovery

Jack

W1/D5 Shoulders

W1/D6 Arms

W1/D7 Rest/Recovery

W2/D1 Pull & Calves

W2/D2 Chest

W2/D3 Legs

W2/D4 Rest/Recovery

W2/D5 Shoulders

W2/D6 Arms

W2/D7 Rest/Recovery

W3/D1 Pull & Calves

W3/D3 Legs

W3/D4 Rest/Recovery

W3/D5 Shoulders

W3/D6 Arms

W3/D7 Rest/Recovery

W4/D1 Pull & Calves

W4/D2 Chest

W4/D3 Legs

W4/D4 Rest/Recovery

W4/D5 Shoulders

W4/D6 Arms

W4/D7 Rest/Recovery

W3/D2 Chest

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