Name: Playbook - Ethan Ayache - W4/D1 Chest and Triceps
Uploaded: 2021-12-31T16:19:06.964Z
Duration: 55 min
Description: W4/D1 Chest and Triceps

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

- 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

Dumbbell incline flies

- 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

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

Flat bench (smith machine)

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

DB seated overhead tricep extensions (double)

- Lean slightly forward placing more tension on your chest

Dips

- 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

W4/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 🔥

W4/D1 Chest and Triceps

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