Name: Playbook - Derek Pratt - Day 1: Chest & Abs
Uploaded: 2022-01-05T20:32:43.940Z
Duration: 45 min
Description: Day 1: Chest & Abs

Very good workout weither your at home or at the gym 
LFG 🤘

Lyanne

Samya

I meant to put 5 stars down!! But my hands are happily sweaty

Lisa

Devon

Welcome to day one of 5. Today we will be focusing on chest using only dumbbells. We will be pairing up each chest exercise with an abs exercise.

This is round 1 where I have grouped together 2 chest exercises with 1 abs exercise as well to create our first mini circuit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- From a flat bench with dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Round 1

Welcome to round 2! Let’s keep the momentum high for this one. Going to keep the same setup for every round for this workout!

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

- Keep your core tight 
- Lean from one side to the other
- Both sides

DB standing oblique crunches

- Lying on a flat bench with one dumbbell in both hands
- raise the dumbbell up and slowly bring it over head 
- stop once your hands pass your head and go back to starting position

Lying DB Overhead Raise

Round 2

- Using a decline bench grab a set of dumbbells one in each hand
- Press the dumbbells up and down nice and slow

DB Decline Bench Press

- Using a Decline Bench 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the bench
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Decline Crunches

- Start by laying flat on the bench with your arms extended and the dumbbells together 
- Bring your hands apart engaging your chest
- Pause and let your arms return back to the starting position

Lying DB chest flies

Round 3

Day 1: Chest & Abs

Great to see you today! 
Your app is wicked awesome- Im loving it!

Day 2: Shoulders & Triceps

The tone after this session is insane 🦾

Day 3: Back & Biceps

Day 4: Legs

Starting a beautiful Friday with a CRAZY HIIT workout is perfect!!! 🥵

The best way to start a Friday!!! LFG! 🔥

Amazing full body workout!!! Really had to bring it 🥵

Day 1: Chest & Abs

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