Name: Playbook - Derek Pratt - Day 1: Chest Workout
Uploaded: 2022-01-28T17:16:10.833Z
Duration: 45 min
Description: Day 1: Chest Workout

Samya

Devon

Round 1 of 2 Chest day cable workout. This workout will consist of exercises using all cables. We will be hitting every level of the chest with these two circuits.

This is round 1 of 2 of our cable chest day workout. All exercises will be using the cable machine or body weight.

- Place 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

Modified push ups

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Arms strait with a slight bend of the elbow
- palms facing the ceiling raise the arms up strait in the air stopping in the middle of your chest
- pinch the hands together in the middle / in front of your chest

Reverse Grip Cable Front Raises

- using a bosu ball for support
- lean you back on the ball while in a seated position on the floor
- bend your knees with your feet on the ground for extra support 
- while keeping a slight arch in your back press the cables repeatedly

Cable Incline Chest Press

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up (2)

Round 1

Great job during round 1! Now it’s time to finish strong! We have another circuit to crush 3 x through! You got this!

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- lying flat on the ball elbows bent
- press the hands slowly up and down pinching your chest in the middle

Cable Chest Press

-with the cables chest height this exercise will be 1 arm at a time
- engage the core muscles and press the single arm forward and slowly back
- both sides individually for completion

Standing 1 Arm Press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

Round 2

Day 1: Chest Workout

Wow, great burn and so amazing!  Complete workout!

Thanks

Jonathan Pratt

Day 2: Shoulders & Triceps Workout

Day 3: Back and Biceps Workout

Crushed me!  Great workout!

Burning and exhausted!

Amazing workouts!  Thanks for pushing me to be my best!

Not gonna be able to walk for a few days 🤣🔥

Day 4: Legs

🤐 abs better start coming quick 🥵😭

Day 1: Chest Workout

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