Name: Playbook - Big Esa - W4/D2 WEIGHTED DIPS
Uploaded: 2023-03-21T19:09:02.597Z
Duration: 80 min
Description: W4/D2 WEIGHTED DIPS

Your second workout of the week will consist of weighted dips and accessories to target the chest and triceps

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

Warm Up

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips (warm up sets)

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips (30% of 1RM)

Weighted dips (60% of 1RM)

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press V2

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

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 SLOWLY control weight back to starting position

Tempo Rope tricep extension

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

- Keep your legs extended facing down 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Leg raises

W4/D2 WEIGHTED DIPS

LETS GOOOO AKH. We back training alhamdulilah - ready to take over this winter arc In’sha’Allah

Haris khan

W4/D2 WEIGHTED DIPS

More workouts from Big Esa