Name: Playbook - Calvin Negron - W1/D2 Chest & Core
Uploaded: 2022-12-09T22:55:21.753Z
Duration: 45 min
Description: W1/D2 Chest & Core

Push Ups

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- 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

- 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

Incline bench press (barbell)

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

W1/D2 Chest & Core

W1/D1 Legs

W1/D3 Back & Biceps

W1/D2 Chest & Core

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