Name: Playbook - Fit Media Training - Old School CHEST and SHOULDERS workout
Uploaded: 2024-04-07T07:32:58.442Z
Duration: 60 min
Description: Old School CHEST and SHOULDERS workout

- Focus on getting a strong mind-muscle connection
- Increase the weight for each set
- Start by standing tall and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies (warmup)

- Increase the weight for each set. On the last set decrease the weight and perform a ”backoff set”
- Keep your back flat on the incline bench 
- Lower bar to your chest
- Press bar to starting position

Incline bench press (smith machine)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Decrease the weight for last set and perform a ”backoff set” with lighter weight.
- 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

- Hands shoulder width apart and raise to upper chest level

Cable upright row

- Increase the weight for each set.
- Decrease weight for last set.
- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Increase the weight for each set with only 10 second break between sets.
- Start with light weight (For example: 5kg / 10lbs and increase by approx. 2kg / 4lbs for each set)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

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