Name: Playbook - Eric Janicki - W1/D4 Chest + Tri’s
Uploaded: 2021-07-07T13:18:40.670Z
Duration: 45 min
Description: W1/D4 Chest + Tri’s

Jon M.

Mayson Buffington

1. Crossover Cable Presses 
4 sets to failure. Going up in weight after each set. :60 - :90 rest between sets

2. Lying Tricep Cable Pushdowns
4 sets to failure. Going up in weight after each set. :60 - :90 rest between sets

3. Dual Set 
Neutral Grip Negative To Traditional Dumbbell Press 
4 sets of 8-10 reps.
Dumbbell Tricep Kickbacks 
4 sets of 12 reps per arm. :60 rest between sets

4. Dual Set 2
Pendulum Presses 
4 sets of 10 reps. 
Incline Dumbbell Overhead Extensions 
4 sets of 12-14 reps. :60 rest between sets

*Burnout 
- 1, 2, 3, 4, 5 Incline Dumbbell Press
4 sets :60 each. :30 rest between sets
- Tempo Weighted Bench Dips 
4 sets :60 each. :30 rest between sets

- Chest parallel to the floor
- Big stretch at the top of the rep 
- Explosive press
- Squeeze in the chest at the bottom of the rep

Crossover Cable Presses

Lying Tricep Cable Pushdowns

Neutral Grip Negative to Traditional Dumbbell Press

Dumbbell Tricep Kickbacks

Dual set

Pendulum Presses

Incline Dumbbell Overhead Extensions

- arched back
- retract scapula and conscientiously push through chest
- start with dumbbells in bottom position and proceed to do 1 each arm, then 2, then 3, etc

1, 2, 3, 4, 5... Incline Dumbbell Presses

Tempo Weighted Bench Dips

W1/D4 Chest + Tri’s

W1/D1 Legs 1

W1/D2 Shoulders + Core

Alex

W1/D3 Back + Bi’s

W1/D5 Legs 2

W2/D1 Legs 1

Great, what are some good rear delt exercises or do you incorporate them later on in the program? Thanks dude

W1/D4 Chest + Tri’s

Community

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