Name: Playbook - Corey Van Dorn - CHEST with TRICEPS 7/1/22
Uploaded: 2024-03-15T14:04:09.003Z
Duration: 65 min
Description: CHEST with TRICEPS 7/1/22

Juan

BIG PUSH DAY!

CHEST DAY BABY! 

Intense and effective Chest day with triceps isolated in as well. Make sure to choose a weight that you are going til about failure on.

The reps are suggested range. If you can do 3 more reps, do 3 more reps

Incline: 15 (maxed incline grade) Speed: 3.0
- If heart rate goes over 140..drop the speed down a little bit
- Goal is to keep heart rate between 120-140

Treadmill incline walk

- 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
- First set is a hard set
- Next 2 sets are Failure (10-15 reps)

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
- First set is hard set
- 2nd set is failure plus assistance from spotter if you have one

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
- Last 3 sets are drop sets. No rest after set of 9 reps

Plate loaded machine flat 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

Smith Machine Close grip bench 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

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

CHEST with TRICEPS 7/1/22

Brady

SPAM LATERAL RAISES

CHEST DAY 2.0 😈🚀

KILLER LEG DAY

Celvin

SHOULDER DAY POST SHOW

LEGSSSSSSS !

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

Lucas

PULL DAY! BACK & BICEPS

HUGE BICEPS AND BACK DAY!

NEW BICEPS & TRICEPS

LEGS/Posterior Chain

LEG DAY 🔥

BIG PUSH DAY!

CHESTICLES

PULL DAY!

Andres

Quick Back & Bicep Day!

QUAD/GLUTE/CALVES

Pedro Negrete

Dana

CHEST Primary, TRICEPS Secondary

FULL LEG DAY

Holy shit. That bicep burnout 🔥🔥🔥

Justin Shawn Christian Linton

BACK DAY w/Bicep Burnout

Posterior Chain/Legs

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

CHEST with TRICEPS 7/1/22

Community

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