Name: Playbook - Bambi fitness fitness - W1/D1 chest & triceps
Uploaded: 2023-04-24T20:47:33.920Z
Duration: 65 min
Description: W1/D1 chest & triceps

Here’s my chest & triceps if you want a 3D chest 

W1/D4 chest & triceps    !
In today session  we would be targeting our shoulders and arms  !

Use warm up guide before you start to work out to activate muscles! (Upper body resistance)

If you have any questions feel free to contact me through Direct message on instagram

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- 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

Dumbbell chest fly (flat)

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

- Start with 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

Push up

When finish the 1st work out go straight into the 2nd workout with minimum rest

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position

Cable arm tricep extension

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly
Super set with tricep extension

Rope cable curl

Arm superset 2

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

extended (don't lock the elbows). 

Keep your head steady against the back support during this movement and your neck still. 

You should feel resistance against the horizontal push.

Pause briefly at full extension.
Bend your elbows and return to the starting position, breathing in during this recovery.

Chest press machine

W1/D1 chest & triceps

W1/D2 shoulder & arms

W1/D3 arms day

W1/D4 leg day

W1/D1 chest & triceps

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