Name: Playbook - Christopher Kellum - W1/D2 Chest
Uploaded: 2023-10-09T17:08:30.559Z
Duration: 50 min
Description: W1/D2 Chest

This chest workout has a huge focus on tempo work and building your upper chest! make sure to follow the rest as prescribed to get the full benefit of the workout.

- Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
- Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
- After pausing at full extension, return to the starting position, keeping tension on the cables.

Incline cable chest press

This workout will test your endurance..

1 set is 24 total reps
keep a tight core and rep out 8 reps on your right than 8 reps on your left than finish off set one with 8 full reps on both arms

rest 60 and repeat!

Dumbbell chest press single arm to double arm press

The tempo for this is to lower the bar for 3 seconds until your touch your chest than explode up and that is one rep. Repeat this tempo for each set and rep!

Load the bar to an appropriate weight for your training.
- Lay on the bench with your feet flat on the ground, driving through your hips. Your back should be arched, and your shoulder blades retracted.
- Take a wide, pronated grip outside of the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
- Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
- After touching your torso with the bar, extend the elbows to return the bar to the starting position.

Flat barbell chest press TEMPO 3:1

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed."

Decline push up

you will complete all three workouts for one set 
EX.
DO
Hight to low 15 reps
Center chest fly 15 reps
low chest fly 15 reps
= 1 set of 3
Rest 30-45 seconds and repeat!

High to low chest fly

Center chest fly cables

Low to high cable fly

Cable Fly triple threat

Dive bomber push ups

During these hand release push ups you need to push yourself. There are no required number of reps but you need to try and get as many push ups as possible in the 1 minute. try and beat your score the next week!

Hand release push ups

W1/D2 Chest

First day back after a back injury. Good challenge!

Noah

W1/D1 Back+Cardio+Abs

Great leg workout. The run at the end definitely irons out the legs after smoking them. I incorporated 30 jump rope skips to keep the HR up in between sets and enjoyed the calf burn.

Garrett

Not bad. Considering I do not like to workout my legs.. haha.

Clifton Thigpen

SO GOOD! I didn't think I'd like the 30-60s at the end, but the full 15 minutes wasn't too bad. Challenging, but doable!!

W1/D2 Chest

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