Name: Playbook - Bambi fitness fitness - W1/D4 chest day
Uploaded: 2023-10-02T19:53:08.949Z
Duration: 57 min
Description: W1/D4 chest day

W1/D4 chest day     !
In today session  we would be targeting our chest  !

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

- Start with your hands on a box
- Bend at the elbows to come down 
- Come down as slow as you can
-

Incline slow negative push ups

With a slight incline 
- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press incline

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

dumbbell fly

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope 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

Using one arm 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.

Single chest press machine

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

W1/D4 chest day

W1/D1 full body condition

W1/D2 push day

W1/D3 pull day

W1/D5 leg day

W2/D1 full body condition

W1/D4 chest day

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