Name: Playbook - Damien Patrick - OAK CHEST 101-DUMBBELLS ONLY
Uploaded: 2022-11-09T17:07:10.663Z
Duration: 45 min
Description: OAK CHEST 101-DUMBBELLS ONLY

Abdul

Great session. Definitely a repeat performer for pectoral growth. 10/10

Robin

Keno Sangwa

Luis

I'm just starting up again after COVID sent me to the hospital a year ago.
Some lung issues but ready to get back into body building.
Been training with you for 3 1/2 years. 
Congratulations on all your work in putting out this program together.

Juan Ruiz

Gerald Gray 

***LAST TWO EXERCISES ARE A SUPERSET-DO 1 SET OF DUMBBELL PULL OVER THEN 1 SET OF PEC RAISE THEN REST. REPEAT UNTIL ALL SETS OF BOTH EXERCISES ARE DONE.REPEAT UNTIL ALL SETS OF BOTH EXERCISES ARE DONE.
-INCREASE WEIGHT ON LOWER REPS
-IF YOU DON'T NEED THE FULL REST PERIOD THEN DON'T TAKE IT
-FOCUS ON FORM AND MIND MUSCLE CONNECTION

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

INCLINE DUMBBELL CHEST PRESS

FLAT DUMBBELL CHEST PRESS

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

INCLINE DUMBBELL FLY

-SUPERSET WITH DUMBBELL PEC RAISE-
PERFORM 1 SET THEN 1 SET OF DUMBBELL PEC RAISE THEN REST

DUMBBELL LAT PULL-OVER

DUMBBELL PEC RAISE

OAK CHEST 101-DUMBBELLS ONLY

Jimmy Nordén

Michael

Mason

LOWER CHEST MASS BUILDER-101

Alex

Leonardo

It's was great. I added some super set at the end. It was cool

OAK CHEST 101-DUMBBELLS ONLY

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