Name: Playbook - Corey Van Dorn - CHEST Primary, TRICEPS Secondary
Uploaded: 2024-04-28T22:51:54.600Z
Duration: 60 min
Description: CHEST Primary, TRICEPS Secondary

Brady

Pedro Negrete

Dana

Here is an intense and effective Chest day with triceps secondary and then isolated at the end with some crushers and dips.

Make sure heavy on the compounds (DB press, plate loaded presses)

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position
- After the first several reps, you can transition into cable crossover flys where you drive your elbows further across your body and cross your wrist
- This allows for larger tan free of motion and further contraction of the pec

Cable chest flies into Cable Crossovers

- 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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position
- This machine is safe and does not have high risk of injury so you can really push til failure here

Plate loaded machine flat chest press

Incline Chest Press, rest for about 60-90 seconds, then Skull crushers, rest again for about 60-90 seconds, and repeat:
- 3 sets of each exercise

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position
- Failure sets are heavier than first set:
- Aim for 10-12 reps

Plate loaded machine incline chest press

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

Incline Pres + Skull Crushers

- 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 Primary, TRICEPS Secondary

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Juan

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Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

First workout after a week cause of surgery, and sheesh👌🏽

Lucas

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SPAM LATERAL RAISES

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

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BIG PUSH DAY!

CHESTICLES

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Andres

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Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

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Posterior Chain/Legs

Had to substitute due to the lack of 2 machines. Other than that, it was a great pump! 5 stars

CHEST Primary, TRICEPS Secondary

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