Name: Playbook - Evan Johnson - W4/D6 Chest & Triceps
Uploaded: 2022-06-23T11:13:31.220Z
Duration: 45 min
Description: W4/D6 Chest & Triceps

Ruben Perello

Dylan

- 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

- 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 chest fly’s

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Superset

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

W4/D6 Chest & Triceps

Guillaume Nikuze

I’m sticking to these workouts. 1 hour per day & when I go can do more then I will.

Oswald Soutar

Elvira

W1/D1 Shoulders & Arms

Matthew

W1/D2 Leg Day

James

W1/D3 Back & Abs

Kyuande Johnson

W1/D5 Chest & Triceps

W1/D6 ARMS

W2/D1 LEGS (Hamstrings)

Øyvind

W2/D2 Back & Biceps

W2/D3 CHEST & Shoulders

Tray

ive done your workouts for a week and a half and they pretty much repetitive and boring. i feel like my legs get no love. pure upper 1day lower and its a weak lower day. going bavk to Julian Smith plan ✌🏽🕊

W4/D6 Chest & Triceps

Community

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