Name: Playbook - Day 1 Training - W3 Day 1 Chest/Triceps Workout
Uploaded: 2024-01-07T21:25:03.306Z
Duration: 90 min
Description: W3 Day 1 Chest/Triceps Workout

Eric Lochnicki

Stephen

Aaron

Justin

Matthew

*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

- 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

Standing in the center of the cable machine. Set cable handles to chest level. Have one handle in each hand, arms out to your side with a little bend in your elbows. Use your chest to bring both handles together in front of your chest and squeeze. Control the cable back to starting position.

Standing Cable Chest Fly

Keeping your back straight and your elbows slightly bent, exhale as you raise the plate out in front of you in an arcing motion until your arms are parallel with the floor. Hold and squeeze then control the plate when lowering back down to starting position.

Plate Front Raise

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Barbell Bench Press Close Grip

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Bodyweight Diamond Push Up

- 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

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

W3 Day 1 Chest/Triceps Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Isaac

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

Gabriella Perez

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

Colton

Raleek Harrison

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W3 Day 1 Chest/Triceps Workout

Community

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