Name: Playbook - Branden Hayward - W3/D2 Hypertrophy: Chest, Shoulders, Arms
Uploaded: 2024-02-18T23:44:43.550Z
Duration: 60 min
Description: W3/D2 Hypertrophy: Chest, Shoulders, Arms

CRUCIAL. READ: For exercises that are superset (paired/grouped) with one or more other exercises, ***you should only complete ONE of the exercises in the superset.**** 

In this workout, this is primarily done to free you to not be beholden to one particular machine for a given body part / movement. 

Message me with questions! 😀

- Begin lying face-up on a bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest
- Notice I trace shape of parentheses with arms (NARROWer at top and bottom, WIDEr in the middle)
- Keep glutes squeezed and core engaged 
- Breathe naturally. If you need a suggestion: breathe out on way up, and in on way down

Dumbbell bench press

- Start with your hands on roller, shoulder-width 
 - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Repeat

Foam roller Push-up

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Pause briefly at top of movement (weights over chest) to squeeze pecs
- Pro tip: think of pulling your biceps in to crush/squeeze your pecs, every time you’re getting ready to perform the fly portion (coming together portion) 
- common mistake: letting elbows bend more than 5-10 degrees. If you can’t do fly without keeping elbows straight, go down in weight until you build up strength

Dumbbell chest fly (flat)

Where to purchase tools used in this video: https://valslide.com/products/the-original-valslide%C2%AE or go up valslide.com and search for the original valslide 

1.When performing this exercise, ensure that you maintain an active core so keep your abdominals on and glutes strong. 

2.Begin the "up" position of a push-up, with your palms flat on the slider, arms extended, back and neck in a straight line, and core tight. This will be your starting position. 

3.Descend into the bottom position of the push-up by extending slide up and away from body. Then back to starting position.

4.Repeat for the recommended number of repetitions, then switch arms. Rep count is per arm. 

5.May be done on knees, as demo’d here. 

— credit for description: sustainyourchangeinc.trainerize.com

ValSlide Push-up

- Begin by lying back on an incline bench (30-45 degree incline) with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest
- Ideal to use a regular adjustable or stable incline bench, with a proper seat that is roughly perpendicular to part of bench that supports back. Shown here is a makeshift option with no proper seat.

Dumbbell incline bench press

Choose ONE for chest symmetry / upper chest

- Sit on a weight bench / seat with your back supported
- Press one dumbbell overhead
- Bring it down as you extend other arm up 
- Continue to alternate in this manner
- Rep count is per arm 
- Keep your core engaged throughout the movement

Alternating seated shoulder press

- Attach a band to something face height - Pull the cable towards your face with elbows flared outward
- Slowly return and repeat without resting

Banded face pulls

- Squeeze your shoulders together, then pull the cable towards your face
- Return slowly and repeat without resting between reps

Cable face pulls

Choose 1 for rear delts

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

- Begin with a long band in both hands
- Stand on band, securing it to floor with bodyweight through foot or feet 
- Curl band towards your shoulders 
- Slowly lower down until arms are extended
- Having this much fun is optional

Banded bicep curls

Choose ONE for biceps

- Hold the dumbbells with your palms facing away from you
- Elevate one foot barely off floor 
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion
- Switch legs halfway through set 
- Rep count is reps total

W3/D2 Hypertrophy: Chest, Shoulders, Arms

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