Name: Playbook - Charles Griffen - Week 4 Day 1
Uploaded: 2021-12-13T14:35:50.137Z
Duration: 75 min
Description: Week 4 Day 1

Slight Incline Dumbbell Chest Press 
4 x 12 reps

Slight Incline Smith Machine
2 x 12 reps
2 x 10 reps

Peck Deck Flys 
4 x 15 reps 

Decline Hammer Press
4 x 10 reps

DB Lateral Raises
4 x 15 reps

Dumbbell Floor Press
4 x 10 reps



This is the final week of this program. You should have progressed in all exercises at this point. Go into this week focusing on hitting hard, yet clean reps professing in as many areas as you can!

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Slight Incline dumbbell chest press

- Keep your back flat on the bench 
- Lower bar to your chest
- Press bar to starting position

Slight Incline (smith machine)

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Pec Deck Flys

- Press the handles forward
- Focus on squeezing your chest as you press forward

Decline Hammer Strength Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Week 4 Day 1

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