Name: Playbook - Bailey Kane - Split 3 Cycle 5: Chest/Traps
Uploaded: 2024-05-13T14:57:31.349Z
Duration: 55 min
Description: Split 3 Cycle 5: Chest/Traps

Same set up as incline db row, except instead of pulling weight up you’re squeezing traps and shoulder blades.

Video coming soon

Chest Supported Incline Dumbbell Shrug

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Barbell Snatch Shrug

Alternating Incline Bench Press (dumbbell)

Single Arm Shrug (Dumbbell)

3-Way Cable Fly

- Support your chest into an incline bench
- Lift the dumbbells back and up
- Once your arms are parallel to your body, circle the dumbbells out and up, from back to front, stopping forward of your shoulders
- Then you will lower the dumbbells back down to starting position

Reverse incline dumbbell butterfly raise

Chest Press (machine)

Split 3 Cycle 5: Chest/Traps

Split 3 Cycle 2: Glutes/Hamstrings

Split 3 Cycle 2: Shoulders/Biceps

Split 3 Cycle 2: Olympic (B)

Kendrick

Split 3 Cycle 2: Legs

I have a question ab an exercise, can I DM you?

Split 3 Cycle 2: Pull

Split 3 Cycle 2: Push

Split 3 Cycle 1: Olympic (B)

Split 3 Cycle 1: Quads/Calves

Split 3 Cycle 1: Chest/Traps

Split 3 Cycle 1: Back/Triceps

Split 3 Cycle 1: Glutes/Hamstrings

Split 3 Cycle 1: Shoulders/Biceps

Split 3 Cycle 1: Legs

Split 3 Cycle 1: Pull

Split 3 Cycle 1: Push

Split 3 Cycle 2: Back/Triceps

Split 3 Cycle 2: Chest/Traps

Split 3 Cycle 2: Quads/Calves

Split 3 Cycle 2: ARD (B)

Split 3 Cycle 3: Push

Split 3 Cycle 3: Pull

Split 3 Cycle 3: Legs

Split 3 Cycle 3: Shoulders/Biceps

Split 3 Cycle 3: Glutes/Hamstrings

Split 3 Cycle 3: Back/Triceps

Split 3 Cycle 3: Chest/Traps

Split 3 Cycle 3: Quads/Calves

Split 3 Cycle 4: Push

Split 3 Cycle 4: Pull

Split 3 Cycle 4: Legs

Split 3 Cycle 4: ARD (A)

Dmitri

Split 3 Cycle 4: Shoulders/Biceps

Split 3 Cycle 4: Glutes/Hamstrings

Split 3 Cycle 4: Back/Triceps

Split 3 Cycle 4: Chest/Traps

Split 3 Cycle 4: Quads/Calves

Split 3 Cycle 4: ARD (B)

Split 3 Cycle 5: Push

Split 3 Cycle 5: Pull

Split 3 Cycle 5: Legs

Split 3 Cycle 5: ARD (A)

Split 3 Cycle 5: Shoulders/Biceps

Split 3 Cycle 5: Glutes/Hamstrings

Split 3 Cycle 5: Back/Triceps

Split 3 Cycle 5: Quads/Calves

Split 3 Cycle 5: Olympic (B)

Split 3 Cycle 5: ARD (B)

Split 3 Cycle 6: Push

Split 3 Cycle 6: Pull

Split 3 Cycle 5: Chest/Traps

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