Name: Playbook - Elika Bang - W3/D1 Chest & Tricep
Uploaded: 2022-09-21T23:39:24.489Z
Duration: 45 min
Description: W3/D1 Chest & Tricep

Michael Ortiz

Charlie

I need to go bad to bed cause my body is dead! ☠️ it feels fantastic.

Colten

Had to have an easy one after covid but was all good!

Jacob

chest and triceps on fire really good workout

Angel

Superset: 
- Flat bar bench
- Seated plate press

Superset: 
- Incline Db press
- Seated low Db fly 

Superset:
- Flat close grip press
- Cable decline fly 

Superset:
- Cable underhand grip pulldown 
- Cable rope pulldown 

-Incline Db skull crusher

- Cable single kickback

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bar Bench

-Sit on a bench squeezing a plate between your hands
-Squeeze the plate and press it away from you to full arm extension to the front
-Return the plate to the strain position

Seated Plate Press

Superset 1

- 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

Incline DB Press

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Seated Low DB Fly

Superset 2

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Flat Closed Grip Press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Cable Decline Fly

Superset 3

- Stand tall, abs engaged and upper arm locked at your side
- Pull the handle down until your elbow is straight
- Bend the elbow to return to the starting position

Cable Underhand Grip Pulldown

- Start with your arms at about 90 degrees 
- Extend at your elbows
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Stay upright and don't allow for your shoulders to overpower

Cable Rope Pulldown

Superset 4

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells just outside your head
- Extend your arms back up activating your triceps

Incline DB Skull-Crusher

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body
- Work both sides

Cable Single Kickback

W3/D1 Chest & Tricep

This is fantastic!  I always enjoy your workouts!  I can't feel my arms😂

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

Remy

W1/D2 Shoulders & Back

Alex

Pierre

W1/D3 Legs & Core

Workout was great only issue I have is the limited selection of kettle bells at my gym, and there location, but can't fault the workout plans at all, I love them thanl you 🤙🤙🙏🙏💪💪

W1/D4 Full arm

Couldn’t finish the dumbbells squats thighs are killing me but finished everything else

Giovani

Just curious, why do my shoulders hurt whenever I lift the bar on squats and calf raises. It’s not like a sore hurt, it’s uncomfortable.

W3/D1 Chest & Tricep

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