Name: Playbook - Eric Janicki - W3/D4 Chest + Tri’s
Uploaded: 2021-07-22T03:00:04.876Z
Duration: 75 min
Description: W3/D4 Chest + Tri’s

Adrian

Please improve the app in order to have the possibility to encode the weights I use at each exercise

Zoltan

Not fan of the tricep dips but we pushed through 🥵🔥 lol

Brandon

Durn those inclined pushups...needs more work

Mayson Buffington

1. Strength
- Alternating Dumbbell Press
4 sets of 12 with a 2 sec. Negative
:90 rest between sets
- Banded Incline Presses 
4 sets of 10 with a 4 sec. Negative + repping out to failure 
:90 rest between sets

2. Dual Set 
- Cable Rope Pushdowns with hold
4 sets of 10 w/ a 4 sec. Hold at the bottom of the rep + repping out to failure 
- Bench Tricep Dips 
4 sets. :60 each w/ a 4 sec. Negative and a 2 sec. Hold at the top of the rep
1-2 min. Rest between sets

3. Flat Barbell Tempo Press
4 sets w/ a 4 sec. Negative.  
Set 1: 14 reps 
Set 2 : 12 reps 
Set 3 : 10 reps 
Set 4 : 8 reps 
Set 6 : 6 reps 
:90-:120 sec. Rest between sets

4. Burnout Circuit 
4 sets of each: 
- Decline Push ups (10 reps w/ a 4 sec. Negative.)
- Iso Tricep Overhead Extensions (14 reps with a 2 sec. Hold at the top of the rep)
- Neutral Grip Dumbbell Presses (12 reps with a 4 sec. negative)
1-2 min. Rest between sets

- arched back
- elbows at a 45 degree angle
- slow eccentric
- completely lock out opposite arm

Alternating Dumbbell Press

- bands under the bench
- use a lighter weight on these than you normally would
- focus on control and tempo

Banded Incline Presses

- Extend your arms
- As you extend engage your triceps 
- Pause at the bottom and return to the initial positon

Cable Rope Pushdowns With Holds

- Lower slowly
- Come down until your arms are about 90 degrees
- Extend engaging your triceps

Tempo Bench Dips

Dual set

- Lower with a slow controlled motion
- As you go up engage your chest

Flat Barbell Tempo Press

Decline Push-Up

- Engage your triceps as you extend 
- Keep your core engaged

Iso Tricep Overhead Extensions

- Keep the dumbbells together
- Engage your chest as you go up 
- Reach full extension and lower slowly

W3/D4 Chest + Tri’s

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W3/D4 Chest + Tri’s

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