Name: Playbook - Corey Van Dorn - Day 18: CHEST + TRIS
Uploaded: 2024-03-15T14:04:09.147Z
Duration: 55 min
Description: Day 18: CHEST + TRIS

Alejandro Paulino

Brady

Nathanael

- Chest Primary 
- Triceps Secondary
- Start off with warmup and Pre-Exhausting chest. Then 2 heavy Compounds.
- Isolation of Triceps and then finish on Incline Press
- Keep Intensity and effort high. Use spotter and assisted reps on DB Bench

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- 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

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- Bring Dumbbells together at top

Flat dumbbell press

- 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
- If you cannot do this many dips (unweighted) use an assisted machine or use bands to help lower the resistance of your body

Weighted dips

- 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

- 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
- Failure set: aim for 10

EZ-bar skull crushers

- 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 you are aiming for about 10-15 reps

Plate loaded machine incline chest press

Day 18: CHEST + TRIS

Jaden Smith

Jonathan

Day 1: SHOULDERS + CORE

Patrick

Day 2: LEG DAY (Quad/Glute/Calf)

Zacheriah

Day 3: BACK & BICEPS

Cant feel my f* chest dawg 🔥 😮‍💨

Day 4: CHEST + TRIS

First time cleaning, they had me dead🔥

Lucas

Day 5: POSTERIOR CHAIN/LEGS

Day 6: ARMS + CORE

Day 7: REST DAY

Best pumps all day! Everyone needs your app!

Day 8: SHOULDERS + CORE

Brandon

Good things it’s late and I don’t need my legs for anything else tonight!

Day 9: LEG DAY (Quad/Glute/Calf)

Feel like i got bowling ball arms right now 💣

Day 18: CHEST + TRIS

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