Name: Playbook - Calvin Negron - W4 /D1 Chest / Triceps / Calves
Uploaded: 2024-03-28T00:05:24.666Z
Duration: 45 min
Description: W4 /D1 Chest / Triceps / Calves

- 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)

- 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

- 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 chest fly’s

- increase the weight each set 
Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- 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

Bodyweight dips

Increase the weight each set (5-10 pounds) 
You can do this standing or in a calf machine.

Calf Raise

W4 /D1 Chest / Triceps / Calves

Awesome workout! Definitely feeling the burn.

Saair

W1/D 2 Full Body

Great workouts. Most definitely feel the burn!

W1/D1 Full Body

Great workout! Definitely felt the burn on this one!

W1/D3 Full Body

W2/D1 Upper

Awesome workout. Felt the burn with this lower workout!

W4 /D1 Chest / Triceps / Calves

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