Name: Playbook - Day 1 Training - CHEST/TRICEP/ABS
Uploaded: 2024-01-07T21:25:02.564Z
Duration: 90 min
Description: CHEST/TRICEP/ABS

Solid chest/tricep pump! Did need little more chest but good pump and ab workout good finished

Mike

Cesar

Wyatt

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 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

Lie flat on the bench, with your feet planted firmly on the ground. Keep your core tight, your butt on the bench, a slight arch in your lower back, and shoulders/upper back pinned to the bench. When lowering the bar to your chest, stack your joints. Hands/wrist over elbows keeping a straight line. Bring the bar down to your chest and press up. Inhale when coming down, exhale when pressing up

Barbell Bench Press

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

Dumbbell Decline Bench Press

Start seated at a 90 degree. Use an EZ bar, with the inside grip. Hang clean the bar and sit down. Press the bar up and over your head locking out your triceps. Keeping your elbows in place and in tight resist the bar down behind your head. When your triceps are fully stretched, press and extend the bar back up over your head, squeeze and repeat.

Seated EZ Bar Overhead Extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Straight Bar Tricep Pushdown

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

Incline Dumbbell Chest Fly

- 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

Hanging Leg Raises

CHEST/TRICEP/ABS

Paul

Joshua

Chest & Triceps

That was a good one. Maybe favorite chest workout yet

Brogan Baker

Upper Chest

It was fire. Those 15 dips were NOT happening though. Lol

Carl

Mad chest pump ready to go !💪💪☝️

Chest Workout

Chest Variations

Smitty 

Anthony Arredondo

Chest Build

BENCH / FLY PUMP

Absolutely SPENT. Happy Easter fam ☝🏼🏴‍☠️

Erik

COMPLETE CHEST WORKOUT

CHEST DAY

Justin

Ready to go for the day let's go 🚶‍♂️ 🙌 💪

CHEST/TRICEP/ABS

Community

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