Name: Playbook - Corey Van Dorn - CHESTICLES
Uploaded: 2024-03-15T14:04:09.092Z
Duration: 65 min
Description: CHESTICLES

Cristian

Solid Chest Day, with Triceps Secondary

- Core also incorporated in the warmup and the finisher 

- Make sure to read the description of each exercise, especially with the Dips for the intensity of each set

- Some sets are warmups, some are hard set, and some are Failure sets

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
- Imagine pulling your belly button to your spine

Static Plank

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Cables high up 
- Walk forward 1-2 steps and lean over 
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position
- Set 1: Warmup
- Sets 2-4 are heavier and hard working sets to failure of good form

Cable chest flies

- 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 warmup 
- Increase weight for following sets
- Heavy til failure sets for the rest

Incline dumbbell press

- 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
- Solid hard warmup set for the weighted dips

Bodyweight dips

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up
- GO HEAVY on these..til failure 
- After 2nd set, drop the weight, and immediately do a set with no weights

Weighted dips

- Bend at the elbows to lower down, keeping your feet forward of your body
- Eccentric dips: This means you focus on the downward motion. 
- Slow and controlled: about a 3 seconds count on the way down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Eccentric Bodyweight dips

- 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)

- 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
- First set is warmup
- Sets 2 and 3 are hard til failure.
- After 3rd set, no rest…drop the weight lower and go til failure (15-20 rep range)

Plate loaded machine flat chest press

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

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