Name: Playbook - Dan Rockwell - W5/D1 Chest / Abs
Uploaded: 2021-12-31T18:17:47.223Z
Duration: 75 min
Description: W5/D1 Chest / Abs

- Flat Bench Press (3-5 warm up sets before the heavy working sets of 5) 
  5 x 5
- Flat dumbbell press with slight decline if possible (put plate underneath 
  front of bench ) 4 x 8-12
- Low to high Cable Fly’s 4 x 12-15
- pushups 1 x 50 (take as many breaks as needed
- Stability ball v-pass SS w/ high plank elbow to knee SS w/ stability ball 
  reverse crunch  3 x 10, 20, 10
- Crunches (legs at 90) 3 x 20

-Grip the bar a little more than shoulder width apart
-Bring the bar down to your mid chest (touch chest)
-Push the bar straight up engaging your chest

Flat bench press

-Slight arch in back but keep butt on bench (flex erectors throughout movement)
-Lower dumbbells lower than your chest

Flat dumbbell press

- Start with cables at lowest position
- Step forward, palms up, bring cables up to chin level

Low to high cable flys

-Lower till your chest touches the ground
-Go all the way up till elbows are about locked out before going back down
-Keep body straight throughout
-Can go to knees if needed!

Push ups

Stability ball V-Pass

High plank elbow to knee

Stability ball reverse crunches

Tripleset

Can use a chair or box like this or without us perfectly fine

Crunches (legs at 90°)

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