Name: Playbook - Florin fit - Chest & Triceps
Uploaded: 2023-02-04T20:04:12.267Z
Duration: 60 min
Description: Chest & Triceps

Make sure you focus on the exercises to make the movement as correct as possible.

Chest & Triceps 

-Incline bench press (barbell) 4 x 15,12,10,10 reps
-Flat dumbbell press 4 x 15,12,10,10 reps
-Decline Hammer Press machine 4 x 15,12,10,10 reps
-Cable chest flies 4 x 15,15,12,12 reps
-Push ups 3 x 15,15,15 reps


-Cable rope triceps extensions 4 x 15,12,12,10 reps
-Dumbbell overhead tricep extension 4 x 15,12,12,10 reps
-Bench dips 3 x 15,15,15 reps

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

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

Flat dumbbell press

- Lower with a controlled movement 
- Press up engaging your chest

Decline Hammer Press machine

- Start by standing tall, with feet staggered, 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Chest & Triceps

This is my 3rd week doing this split, when can I bring in dead lifts to the mix??

Ashish

Hey Bud. Great work out!!! 
I've got a few questions and it will be great if you could answer them 

1) Is there an alternative to TRX row? The first exercise? 
2) since I'm a beginner, I feel 45 seconds of rest is too small and I can't lift more weights. 
For optimum weight loss, should I lift more weights or reduce time between sets? 

Many Thanks 

Ashish

Wan  Zafran

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Cravy

W2/Chest & Triceps

Sara

Shoulders being one of my weakest part of my body. This routine gave me a good kickstart to my shoulder workout routine!

W2/Shoulder &Traps

This routine made me realize how weak my core is but i know with practice, i’ll eventually do it well. Thank you Florin for this!

Chest & Triceps

Community

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