Name: Playbook - Ethan Ayache - W1/D1 Chest and Triceps
Uploaded: 2021-12-31T16:19:06.899Z
Duration: 55 min
Description: W1/D1 Chest and Triceps

I was always intimidating going to the gym because I truly didn’t know what I was doing most of the time. With Ethan’s program I feel confident when I walk in the gym, and feel the burn when walking out!

Kobe

Hard...but Day 1 is always hard. I feel great a couple of hours later and ready for more 🔥

Travis Coe

Christian DiMonda

In this workout you will be performing three chest exercises and three triceps exercises

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat bench (smith machine)

- 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 dumbbell chest press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- Increase weight on last set

Cable rope triceps extensions

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

W1/D1 Chest and Triceps

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