Name: Playbook - Denzel Moten - W1/D1 ⚡️ Beginner - Chest & Tricep
Uploaded: 2023-04-19T15:11:07.881Z
Duration: 60 min
Description: W1/D1 ⚡️ Beginner - Chest & Tricep

Pick a level in which is slightly challenging but not too hard to not do a pace in which you could possibly talk in chunks

Elliptical

- Grab handles and brace core
- Engage arms to push the weight forward 
- Slowly let the weight push the handles back down towards your chest in the start position
- Repeat

Chest Press Machine

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine tricep extension

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Each for 15 seconds
- Left Arm Across Chest 
- Right Arm Across Chest
- Left Arm Overhead Tricep
- Right Arm Overhead Tricep 
- Left Lean
- Right Lean
- Torso Twists

General Upper Body Stretch

W1/D1 ⚡️ Beginner - Chest & Tricep

W1/D2 ⚡️ Beginner - Back & Biceps

W1/D4 ⚡️Beginner - Legs

W1/D5⚡️ Beginner - Shoulder & Traps

W2/D1 ⚡️ Beginner - Chest & Tricep

W1/D1 ⚡️ Beginner - Chest & Tricep

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