Name: Playbook - Blake Williamson - Chest + Tris (Basic Equipment Workout)
Uploaded: 2024-01-25T06:55:55.084Z
Duration: 50 min
Description: Chest + Tris (Basic Equipment Workout)

A simple workout to get in with basic equipment. Making use of just dumbbells and a bench.

I filmed this while on vacation - this can be utilised the same way at a hotel gym, a home gym or conventional gym. Effective staple movements.

Performed on a flat bench - slow and controlled reps. Arms do not lock out at peak of rep to keep tension on muscles.

Dumbbell Chest Press

Same as last - slow and controlled reps. Grip at neutral (dumbbell parallel with body). No lockout of arms during reps. Keep dumbbells travelling inline at slightly outside of shoulder width.

Slight Incline Dumbbell Press (neutral grip)

Pair these two movements in a superset (perform back to back with no rest between the two) to form one set. Rest for 45 seconds and then commence the next set.

Incline Dumbbell Fly

Incline Dumbbell Close Hammer Press

Chest superset

An overhead press with dumbbells. Elbows facing roughly 45 degrees outward from front and high but not quite vertical. Allow dumbbell to travel through range that allows you to maintain tension on the triceps. At the bottom of the rep the dumbbells should be inside shoulder width. At the top of the rep the dumbbells should be closer to on or past shoulder width.

Overhead French Press

These are performed seated (however can be performed standing if preferred)

Forward lean, stabilise body, elbows to the rear. Move through the range from dumbbell next to the body at your side then push through at a neutral grip maintaining tension on the muscle through all parts of the rep.

Dumbbell Kickbacks

Performed on a bench. Can be done on anything similar. 

Sit at the side of the bench just in front of the edge. Arms placed just outside of shoulder width on front edge of bench. Elbows should be high and facing to the rear. Legs together. Push torso up with arms to contract triceps. Maintain tension on the muscle through all movement.

Finish with reps till failure

Bench Dips

Chest + Tris (Basic Equipment Workout)

Core Burner

Back + Bi’s

I like the pair of workouts as super sets and the last 3 sets as a superset. I focused on the slow tempo of each rep.

James Nguyen

Full Leg

I like the pair of supersets and ending it with a pair of ab workout supersets. Also,  paying attention to splitting the muscle tissues 👌

Delts + Traps + Abs

Quads + Glutes

Chest + tris

I did some alt workouts due to gym limitations on what is available. Enjoy this back-and-bi-workout.

Chest + Tris (Basic Equipment Workout)

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