Name: Playbook - Day 1 Training - 1. CHEST/TRICEP (Dumbbell Only)
Uploaded: 2024-01-07T21:25:03.047Z
Duration: 100 min
Description: 1. CHEST/TRICEP (Dumbbell Only)

Bobby

Jonnathan

Before or after workout complete 10 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

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

Flat Dumbbell Bench Press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline Dumbbell Bench Press

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

Incline Dumbbell Chest Fly

Sit at an incline, flex triceps as if you were doing an incline press. Bend at the elbows, keep elbows close to your head and locked into position. Stretch at the bottom of the movement, twist dumbbells while extending

Incline Dumbbell Skull Crusher

- 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 Reverse Dips

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

- Start in a push up position
- Lower chest down to the ground
- Press explosively up

Bodyweight Push Ups

1. CHEST/TRICEP (Dumbbell Only)

2. BACK (Dumbbell Only)

First leg workout, not sure if I’ll be able to walk tomorrow (in a good way). Did some new exercises I’ve never done before. I just know if I keep up with it, my legs are finally going to look good!

Emmanuel

3. LEGS (Dumbbell Only)

4. ARMS/ABS (Dumbbell Only)

5. SHOULDERS (Dumbbell Only)

6. CHEST/TRICEP (Dumbbell Only)

Pumped  for sure 💪 weaker side felt activated

1. CHEST/TRICEP (Dumbbell Only)

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