Name: Playbook - Corey Van Dorn - CHEST DAY 2.0 😈🚀
Uploaded: 2024-03-15T14:04:09.102Z
Duration: 60 min
Description: CHEST DAY 2.0 😈🚀

Brady

Daniel

Here is an simple and effective Chest day and Tricep day to help your muscles be overloaded & stimulated to grow 👍

Always remember, that a workout is only as hard as you make it.
If you choose a weight that is too simple, that is on your behalf. 

Remember, all of these reps are just suggested rep ranges. If you feel you can do a couple more after you hit the listed rep amount, do those couple more reps. It is more important to go till perfect form failure, than to hit the suggested rip amount.

- Begin in a push up position with arms about shoulder width apart, maybe a little further
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up
- One set: 30-50 You want to feel a solid burn!

Push-Ups Warmup

- Squeeze arm in front of your belly button with palm facing up
- really focus on squeezing and contracting your chest
- Palm facing up at peak of movement 
- Maintain a tight core and get a good stretch
- First set is warmup…then blast it. This is your Pre-Exhaustion

Single Arm high-to-low Fly

- From incline holding a dumbbell in each hand
- Press the dumbbells over your chest and bring them together to slightly tap at the top
- This gives greater contraction of pecs when elbows come in closer together 
- Slowly lower them back to down to starting position

Incline dumbbell press

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top
- Really squeeze elbow inward and squeeze your chest muscles at the peak

Plate loaded Wide to Close chest press

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest or come just 1-2 inches above your chest
- Control the weight 
- Extend arms straight back up
- after the second set, do not rest at all and lower the weight. Then do as many as possible. This is your drop set.

Smith Machine Close grip bench press

- Begin with rope in both hands and elbows at your sides locked to your obliques 
- Full stretch of Tricep at top of movement 
- Extend elbows and engage triceps, wrists to your sides, and elbows stay in place
- CHEAT REPS at End: The set should start off with reps all perfect form. Once you get to perfect form failure, then you do your chest reps 
- CHEAT REPS: you use momentum and hips to extend Tricep. Then you slowly lower the weight back down focusing on eccentric contraction 

- FIRST SET: 12 reps: hard set
- 2nd set: 10 plus 3 cheat reps
- 3rd set: 8 plus 3 cheat reps

Cable Tricep Pushdown (plus cheat reps)

- 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 up

Bodyweight dips

CHEST DAY 2.0 😈🚀

Nathanael

Delts and Arms

Caleb

Leg Day (Sam Haman) FOR GROWTH + Strength!

BIG PULL DAY (Back mainly)

Anthoni Neris

My kind of leg day. Pistols are underrated AF nice to have them included here. Buzzin now 💪🏻

Nelson

QUAD/GLUTE/CALVES

Jarrod

CHEST DAY 😈🚀

Fire lift! Got to the last lift and had to stop and eat a rice cake to help push through

FULL LEG DAY

Adrian

BACK w/ Nasty Bicep Finish

INTRO

BACK & BICEPS

Celvin

Quick Back & Bicep Day!

PULL DAY!

Cristian

CHESTICLES

Threw in some extras, one of the most precious pumps ever received in the gym 👁💯

CHEST DAY 2.0 😈🚀

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