Name: Playbook - Corey Van Dorn - Day 4: CHEST & TRICEPS
Uploaded: 2024-03-15T14:04:09.045Z
Duration: 65 min
Description: Day 4: CHEST & TRICEPS

Nathanael

Having trouble on body weight lift and working on hanging leg raise!

Yihui

Alejandro Paulino

Nelson

Woke up at 4:00am to crush this workout so I wouldn’t miss it today!! #workdontsleep

Keith

Man i just love your workouts, feel so pumped, tricep and chest just popped out ahahah 💪💪

Bruno Agra

You’re a genius every one of these lifts leave my muscles pumped to the max and feeling like exploding!

Brady

One word to describe this pump: “Violent”

Tommy

Celvin

Brody

CHEST DAY BABY! 

We also incorporate Triceps on Thursday’s as well

This 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)

TODAY’S CARDIO: (separate or before lift): 25 minute walk

- 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

- 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
- Variations are middle, 45° left, 25° right

Hanging leg raise Variations

Day 4: CHEST & TRICEPS

Brandon

Jarrod

Day 1: SHOULDERS

Diana

Cale

Day 2: QUADS/CALVES/GLUTES

Starting with planks was great! Feel like it ignited the rest of the muscles for the workout!!! Loved it!!

Day 3: BACK & BICEPS

My man always delivers on the workouts 🔥

Caleb

Legs are done altered some you know one armed and all lol

These workouts are actually making me want to keep going! I usually lose motivation by now and quit but I’m on day 6 and loving it!! Keep it coming!!

Day 5: HAMMYS/GLUTES/CALVES

Will

Bis and Tris are on 🔥 can barley move my arms now 😅🥲

Went out with the boys last night and still got up and crushed this workout! First time in a long time I’ve actually looked forward to working out!!

Day 6: BICEPS & TRICEPS

Day 7: REST

Day 8: SHOULDERS

After this workout your legs will be deadddddd 🔥

Day 9: QUADS/CALVES/GLUTES

Feeling like a Christmas tree after this workout!! Just in time for the holidays!

Lat pulldowns killed me today 💯💯💯💯

Day 4: CHEST & TRICEPS

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