Name: Playbook - Bambi fitness fitness - W3/D2 chest & arms
Uploaded: 2023-10-02T12:41:59.868Z
Duration: 60 min
Description: W3/D2 chest & arms

W3/D2 chest & arms day   !
In today session  we will  be targeting our chest & arms !

Use warm up guide before you start to work out to activate muscles!

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

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- then perform 4 reps of mountain climber 
- then come down and perform a press up

Press up to mountain climber

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Increase weight each set

Incline bench press (barbell)

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell fly

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

Slight incline dumbbell press

- 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

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

Incline cable fly

Grip the bar with an overhand grip (palms facing away from you). 

Aim to keep your arms shoulder-width apart.

Keep your arms straight. Don’t bend your arms and stay relaxed.

Hang for the time period

Dead hang

W3/D2 chest & arms

W1/D1 Chest day

Remy

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