Name: Playbook - Brendon Osborne - DAY 2. CHEST/BICEPS
Uploaded: 2021-01-18T11:44:25.371Z
Duration: 65 min
Description: DAY 2. CHEST/BICEPS

3:0:1:1

Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position

Low Incline Barbell Press

3:1:1:1

Set bench at a 45 degree Maintain a neutral spine on the bench and your feet on the floor throughout the range of motion.

45 degree Incline Dumbbell Press

Controlled Tempo

To focus on the chest, your torso should be angled forward. Lower into stretch position, upwards until near half way, back to bottom and then to top position.   Feel the weight through the centre of you hands and create the feeling of a decline fly as you press up.

Chest Dips - 1 & 1/2 Reps

Chest Cable Fly - Shoulder Height

Chest Decline Cable Fly

Push-Up - Standard Hand Position

Chest Multi Set

100 reps 

2:1:1:1

Pick a weight you can perform 15reps on. 

Drop weight 1-2 plate levels and begin more reps immediately. 

Go to failure and continue to drop weight until 100 reps has been completed.

Machine Chest Fly - 100 reps

3:1:1:1 
No rest between arms. 15 seconds after last side. 
 Adjust bench from 45-degree to up to 60 degrees.  Keep your elbows  in the same position, only using your biceps to drive the movement. Pull up through the little finger and keeping the thumb as low as possible in the movement

DAY 2. CHEST/BICEPS

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