Name: Playbook - Dylan Ferrier - W5/D4 D4 (Shoulders/Chest/Triceps)
Uploaded: 2023-11-27T08:26:24.607Z
Duration: 70 min
Description: W5/D4 D4 (Shoulders/Chest/Triceps)

- Scoop your elbows under the bar and press
- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Sorry for the rough camera angle
- Start by standing tall, with feet staggered, and a cable handle in each hand, I like to then give a little lean forward
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable standing flat chest fly’s

- This should target your upper chest
- Shoulders pulled down and back
- Make sure handles are far enough back to cause a stretch feeling
- Press and imagine pressing your biceps together

Chest Press Machine

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Just like a rope handle push down, but the big loop band handles force you to go with a little more control
- Same set up, hinge slightly at the hips, back straight, slight bend in knees

Band Handle Tricep Extensions

- Raise the decline bench as high as it goes
- Stretch your legs out, as your raise them draw the knees slightly into your chest
- All with control

Decline Bench Leg Raises

W5/D4 D4 (Shoulders/Chest/Triceps)

W1/D1 Upper Body Push

W1/D2 D2 Upper Pull

Harley

W1/D3 D3 Leg Push

W1/D4 D4 Upper Push

Jesse

W1/D5 D5 Upper Pull

My low back is damn sore from the sumo deadlifts 😘

Austin

W1/D6 D6 Leg Pull

Damn bro I’m like swol as heck man. I did a good liftin. Thnx.

W5/D4 D4 (Shoulders/Chest/Triceps)

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